The whirring of the rope against the floor has always been a familiar sound around the boxing gym. With the three-minute bell in the background, fighters and jumpers are in the rope section, doing their dance. They seem to be in a trance, almost zen-like as they shift their weight side to side, moving their feet with the lightest of touches.
To the casual observer, the jumping seems effortless. But don’t be fooled: jumping rope is demanding work, and a key determinant in the mix that makes boxers some of the most highly conditioned athletes on the planet.
When Muhammad Ali said ‘float like a butterfly’ he was talking about being light on his feet; it is the rope that cultivates the quickness to move easily during a fight. Jumping rope is also first-rate for strengthening the cardiovascular system, vital to a fighter’s stamina and endurance in the ring.
Anyone can gain the benefits of jumping rope: agility, tone, leanness and exceptional heart and lung health, burning many calories and working muscles and joints in a unique, coordinated way. The secret is economy: eliminating unnecessary movement and mastering two key jump rope steps. Begin here:
Getting the right rope
Ropes are a great fitness tool because they are inexpensive, lightweight, not bulky, and portable.
As a beginner, try a lightweight, aerodynamic PVC plastic rope, which develops speed and agility with minimal air resistance. (Heavy ropes develop upper body strength but don’t increase quickness. Leather ropes are durable, but not as light. Beaded ropes are clunky and the beads can break.)
Simple speed ropes may not be adjustable, but you can shorten them by tying knots at the handle. If you spend more money you can buy a more sophisticated rope with adjustable ball-bearing handles.
Shoes and Clothing
Wear sneakers or cross trainers with padding, especially in the front of the shoe; this is important because when you skip properly you land on the ball of your foot and not the heel.
You don’t need fancy clothes; wear regular exercise gear, but not loose bottoms or tops that will interfere with the rope as it turns. If your hair is long, tie it back. Go easy on the jewelry, hats, and other non-essentials. If you’re a woman, wear a good support bra.
Measuring your rope
Use this simple test. Grip the handles with both hands and step on the rope, feet together. As a beginner you want the top of the rope handles at or right below your shoulders. (As you get more efficient you can use a shorter rope.) Remember you can always shorten the rope, but you can’t lengthen it. If the rope is too short, get another rope.
Shadow Jumping
Okay you are ready to begin. Best thing to do? Put the rope down. Focus on your ‘jumping form’ instead, without the rope. The first key to success is to jump up and down on the balls of your feet: not your heels, not flat-footed. This takes some getting used to, and you will definitely feel it in your ankles and calves as you begin to train. Body position is an upright stance with good posture and knees slightly bent.
The second key to success: don’t jump too high. This is the most common mistake in jumping, and one that you should try and master at the start. Concentrate on jumping an inch off the ground, no higher.
So shadow jump. No rope. Jump ten times, landing lightly on the balls of your feet, staying low to the ground. Do it again, and again. Point your toes downward. (And if you feel like it jump side to side, and forward and back, just for fun.) Your ankles, knees and hips act as shock absorbers, and will begin to coordinate the movement as you get into a rhythm.
And then try it with the arm movements. Your hands are in front of your body, elbows close to your waist. You turn the rope at the waist, with your wrists rotating forward. A common mistake is to make big circles with your arms; the wrists power the rope. Let your wrists do the turning. Don’t grip too tightly, and relax your shoulders.
Now try it with the rope
1. First, do the Bounce Step, jumping off both feet while timing the swing of the rope. Bounce only once per swing; don’t double bounce. You want to bounce one jump at a time to establish your rhythm. Think balance, and lightness on your feet. Practice this until you feel at ease. Then progress to 5 or 10 jumps per set, resting between sets. See if you can jump for a minute or two. Be patient.
Once you have mastered the Bounce step, put the rope away, and get ready to practice the Alternate Foot Step. Instead of jumping with two feet, this step alternates jumping one foot at a time, as if you were jogging in place. Jump by lifting your knees forward without kicking your feet backward; you don’t want your feet to catch the rope. Then add the arms, alternating your feet until you establish a rhythm.
2. Second, try the Alternate Foot Step with the rope. Swing the rope around and jump over it with one foot; on the second turn of the rope, jump over it with the other foot. Be sure to wait for the rope to pass before you initiate the next jump. Bounce gently on the balls of your feet; do not double bounce. Then progress; 5 or 10 jumps per set, adding sets, jumping for several minutes.
Don’t worry about speed or endurance at this time. Your goal is to practice these two steps, coordinating the rope swing with each jump. As you progress, your body will start to develop muscle memory, your brain will make neural connections, and your timing, rhythm, quickness, and stamina will improve.
(Are there are endless variations? Yes. You can ‘ski’ jump, knees up, heels down, add rope swings, crossovers, twists, double and triple jumps, power jumping. But not today.)
Take the time to get these fundamentals of jumping under your belt, and you will be on your way to mastering the rope and training like the boxers do. You will get leaner, fitter, and more agile, with a stronger heart and lungs. Your brain will be sharper. Congratulations: you’re a jumper!