Jumping Rope: A Time-Saving Way to Build Stamina

Though it may seem like child’s play – and it is – jumpping rope is tops for improving stamina, agility and coordination and cooks through up to 14 calories per minute. It’s the perfect workout for any adult who’s tight on time, cash or space. In case you haven’t jumped rope since you were 10, here are a few tips to refresh your memory on proper technique.

Line Up Length. To determine the right size of a singles rope, loop the center of the rope underneath your right foot and hold the handles in your right hand. When you completely straighten the rope line upward, the handles should be level with the top of your armpit.

Heed Hopping Height. Jump straight upward no more than an inch off the ground, just high enough to allow the line skim under your feet. Bend your knees slightly upon touchdown so you don’t take a hit to the joints.

Minimize Muscle Movement. Spin the rope by flicking your wrists rather than trying to circle with your entire arm and shoulder. Upper body movements should be subtle and contained.

Practice Proper Posture. When jumping, stay tall and relaxed, keeping knees flexible. Look straight ahead rather than down at your feet. Point your toes towards the ground and keep your heels lifted so you always land squarely on the balls of your feet. Relax your shoulders and keep your elbows close to your sides.

Single Step It. Avoid the two-hop hiccup where you take an extra little bounce per turn. It’s hard on the hinges and makes it more challenging to get into a rhythm. Do a smooth one hop per revolution. Hint: Sometimes it helps to jump faster (90-120 spins per minute) rather than slower.

Protect Your Feet. Jump in cross trainers that have plenty of padding at the ball of the foot yet are still flexible enough to allow your foot to bend naturally. Look for good ankle support and lateral structure to keep your feet stable.