Jump Rope

Set-up

• Stand on the middle of the rope: the handles should reach about your armpits.
• Hold the handles at hip height with your elbows close to your sides.

How to do it

1. Turn the rope with your wrists and make a small jump as it reaches your feet.
2. Land softly on the balls of your feet.
3. Keep a steady rhythm for the prescribed time.

Coaching cues

• Small jumps, just high enough to clear the rope.
• Turn the rope from the wrists, not the shoulders.

Common mistakes

• Jumping much higher than you need to.
• Swinging the whole arm to turn the rope.

Safety

• Jump on a forgiving surface such as a gym floor or wooden boards, not concrete.