Not too long ago, I put up a simple little video on my YouTube channel.
It was just me showcasing a bunch of different skipping variations with a nice tune bumpin’ in the background.
Nothing special.
Well, in less than 7 months, the video has been viewed over 70 thousand times! (I still can’t believe so many people want to watch me skip…kinda cool!) And it seems like they genuinely liked it because the video has over 650 likes.
But more important than anything, the video has sparked some interest. Hundreds of comments and questions were posted under the video (see here) with people looking to get started with skipping. Mission accomplished.
I noticed, however, that a lot of the same questions kept coming up. A lot of people didn’t know where to get started. So, with all this wisdom brewing up in my head (separate from the ego), I thought it would only make sense to put together an in-depth post to answer every single question (and then some) that was asked. Due to its level of detail, the post is a little lengthy (sorry), but it’s jam-packed with useful information. You’ll find everything you need to know about skipping rope.
I have appropriately named it the Jump Rope Manifesto.
I hope you guys find it useful.
Let’s get started…
The Benefits of Skipping Rope
I spoke before about how effective skipping can be. Think about it – with only one simple (and cheap) tool and just a little bit of space, you have absolutely everything you need to construct a very powerful workout.
In terms of bang for your buck, skipping is an extremely efficient form of training. Your entire body is engaged from repetition to repetition. You are engaging your calves, hamstrings, core, shoulders and arms while simultaneously strengthening your most vital organ – your heart.
When jumping rope, you are improving your balance, coordination, and overall sense of awareness. You are training your speed, agility, and explosiveness. You are developing mental toughness and the ability to focus even when under stress. You are building a skill set and developing a fitness level that will transfer well into any and all activities you choose to pursue in life.
The benefits of skipping rope are endless and are completely worth the effort of learning how to use this powerful tool.
Is Skipping Rope Better than Running?
This was a question that came up frequently and it’s a difficult one to answer because it depends on a number of factors.
Number one would be your intensity. Skipping at a high intensity will yield better results on average than jogging at a light, consistent pace. But skipping will never out-do sprint training.
Second would be your preference. A lot of people hate running. They’re bored of it. So they don’t do it. Skipping is a great alternative for cardiovascular exercise and if you add some variation to your movements it can keep you motivated to a greater degree.
My suggestion would be to alternate between the two. That way you will get all the benefits and you’ll never be bored.
Should I Jump Rope with Ankle Weights?
I get this question a lot.
I think too many people have this misconception that jumping rope with ankle weights is more efficient than regular skipping.
The truth is that jumping rope on its own has incredible benefits. You can get everything you need from this tool without having to strap on extra weight to your legs.
I don’t have a lot of experience with ankle weights. I’ve tried them a couple of times, didn’t like them and ended up scrapping them for good. Some jumpers claim that ankle weights can cause issues with the joints, while others say they’ve become lighter on their feet.
My recommendation is to avoid any and all ‘extra weights’ (ankle weights, weighted vests, etc.) until you become proficient with jumping rope. If you really want to make things challenging, start using heavy ropes.
Do you do a warm up before skipping?
Short answer is yes.
But, generally speaking, skipping is my warm up. I typically spend 3-5 minutes jumping rope at a very light pace. Nothing too intense or too explosive. I focus on a few minutes of light skipping where I alternate between different variations (see below).
Once I’m done with that, I’ll typically do some mobility exercises for my ankles, knees, and hips before I get into my more intense training (whether it be heavy rope training or double under work).
This is the same typical warm up I’d use for all of my training.
Can I Lose Weight by Skipping Rope?
This was probably the most common question asked on my channel. People want to know whether you can lose weight with by only using a jump rope.
The short answer is yes.
But there’s more to it than that. You see, one of the well known benefits of skipping rope is its calorie-burning effects, as I’ve mentioned in my previous post. Researches say that one hour of skipping rope (at a moderate pace) can help you burn over 1,000 calories. That comes out to roughly 20 calories per minute!
But whether you ‘lose weight’ or not is not determined by your training, but by your nutrition strategy. After all, you can’t out-train a bad diet.
So can you lose weight? Absolutely. But would I recommend you only skip? Probably not. Although you would still get results, they would not parallel to the results you would get if you combined your skipping routine with an effective weight training routine and a well-polished eating plan. But I’ll save those details for a future post.
Getting Started with Skipping Rope
The fact of the matter is that skipping rope takes time to learn. It takes practice. It requires great overall coordination and timing. On top of that it demands excellent cardiovascular fitness and mental focus.
With that being said, when you’re first starting out, you want to make things as easy as you can for yourself. This includes fitting yourself with the right style and length of rope.
Types of Skipping Ropes
One of the common questions I’ve been asked is what type of rope I use. Here’s the thing. Jump ropes are like candy bars (bad comparison, I know). They come in all shapes, sizes, colours, and lengths. There is an unlimited range of choices.
Here is a list of some of the most common types of skipping ropes you’ll see:
- Fabric Jump Rope - also known as ‘braided’ or ‘cotton’ jump ropes, these are the simplest of the bunch. They are super cheap and are usually made of either cotton or nylon cords, which are then braided (giving them their name). These ropes rotate very slowly as they create a lot of drag. They may or may not come with handles. This is for the ultimate beginner. Be aware that you will outgrow this type of rope very quickly.
- Beaded Jump Rope – these ropes are made of plastic beads that are strung on a piece of thin nylon. These are very common in competitions due to their high visibility and beautiful array of patterns that are created when they turn at fast speeds. These ropes are also super cheap and last long on rough surfaces. They have a very loud clanking sound when they hit the ground so they can be useful for improving your timing (I’ll explain later). If you’re looking for this type of rope, make sure the handles are of high quality.
- Leather Jump Rope – these are classic ropes that have been used by boxers for generations. They are not for beginners. The ‘rope’ is basically a strip of leather attached to either plastic or wooden handles. They are heavier than fabric jump ropes and they turn faster than both fabric and beaded ropes. A few drawbacks: if you mess up, be ready for pain (just imagine getting whipped by leather-ouch!); if it gets wet, it will shrink (change length essentially); they are prone to twisting. This rope is awesome but it’s definitely more for advanced skippers.
- Plastic (Speed) Jump Rope – also known as speed ropes, these ropes are very popular. They’re typically made of PVC and are very light and inexpensive. They keep their shape very well and don’t tend to twist up. The thickness of the rope can vary, but they are all pretty long lasting (unless you keep them in the sun often). You can pick up very good speed with these ropes which, in combination with their low price, makes them very popular.
- Weighted Jump Rope – weighted ropes are designed to give you a better upper body workout. From my experience, they’re really effective for building grip strength. Weighted ropes come in two types: either the handles are weighted or the rope itself is weighted. Most weighted ropes have a thick plastic-coated cable and can weigh up to 5lbs. A word of warning: if you mess up, you’ll get a beating. These ropes are only recommended for advanced skippers and are the most expensive of the bunch.
- Wire Jump Rope – also known as cable jump ropes, these are designed for pure speed enthusiasts. The rope is a piece of wire and you can generate some crazy speed with thing. It’s the most durable rope and also the most painful. They are not very expensive but are only recommended for hardcore jumpers.
You can see that there are many types to choose from. I own a number of these, but that’s because I love this stuff!
If you’re a beginner, you don’t need anything more than a simple plastic (PVC) speed rope to get started. You can get this rope for super cheap from any general fitness store. I would avoid fabric and beaded jump ropes as most beginners quickly outgrow them.
As you get better and you want to invest in a higher quality rope, you can look into something like the Buddy Lee Jump Rope.
I currently use a jump rope system called the CrossRope. It’s an interchangeable system of jump ropes that allows me to work with both speed and heavy ropes. If you’re interested in learning more about these, I put together a nice review of the jump rope system.
When choosing your rope, there’s one thing that you really need to pay attention to…
The Design of the Handle
The handle itself can be of varying lengths, thicknesses, weights and shapes. Which one you choose really depends on your personal preference.
For example, long handles are better for freestyle skipping (utilizing a lot of arm movements), thicker handles provide better grip, weighted handles engage the forearms more, and different shapes cater to easier handling. It all comes down to preference. If you can, try out a few different styles and see what works for you.
The most important thing to look at is how the handle is connected to the rope. You want to choose a rope that allows the cable to spin freely within the handles as you skip. If the cable cannot spin freely, it will start to twist up and make life extremely difficult.
There are many designs out there. The most common design comes with cheaper plastic ropes and is a simple washer connected to the end of the rope that can spin freely inside the handle. These work well but do not last very long if the rope is used frequently.
Some ropes use simple triangular hooks. These are common for cloth ropes connected to wooden handles. However, I have seen them on other ropes. I would avoid cloth ropes in general, but the hook system seems to work well.
A lot of modern ropes now utilize ball bearings for the connection. These ball bearings are typically built inside the handle (making them slightly heavier), although some utilize a ball bearing and swivel system. Ball bearings, in general, create smooth rotations of the rope as you skip. Some people think ball bearing designs are garbage because they tend to stick, but I haven’t had any problems with them. They last much longer than the simple washer connection, but they do come at a higher price.
My recommendations: with advancements in technology, there are a lot of unique innovations in this area. If you’re just starting out, a simple plastic skipping rope with a decent washer system is good enough. However, as you get better and skip for longer periods at a time, you’ll want to move to a ball bearing system (or other higher quality connection).
Picking the Right Length of Rope
This is also another very common question that came up. How do you pick the right size of rope for your body?
Finding the right length of rope is very important. If the rope is too long or too short, you’ll be forced to change up your mechanics to avoid constantly tripping yourself up. Ropes that are too short force you to keep your arms too low and allow very little room for error. Ropes that are too long make skipping difficult because the rope hits the ground too far in front of your body causing it to catch your heels.
Both situations suck, so to minimize frustration and improve your skipping efficiency, it’s imperative that you find a rope that is the perfect length for you.
Here are some general guidelines for rope sizing (reference):
Note that these are just general guidelines. The final length of your rope will usually depend on where you hold your rope as you skip. You’ll probably want to start with the rope size recommended in the chart, then try it out and make necessary modifications.
I like to use the follow steps to ensure that I have the right length of rope:
- Stand with your feet shoulder-width apart,
- Put the rope underneath one foot and pull the handles up to your chest,
- The ends of the rope (not the handles) should be roughly at the level of your nipples/base of your chest.
Here’s a video that quickly outlines this process:
You can see that it’s easy to make simple modifications to your rope if it’s too long.
As you become more proficient with jumping rope, you can play around with different lengths of rope. For example, I like to use shorter ropes when I’m doing double unders because I can turn the rope faster. But, naturally, this provides very little room for error.
Choose your Surface Wisely
If you’ve ever played tennis before, you’ll know that you need to adjust your game depending on the surface that you play on. Same thing goes when you’re skipping rope. You’ll have to adjust your mechanics a bit depending on your surface of choice. Different surfaces will cause the rope to bounce and slide differently, so if you don’t make the proper adjustments, you’ll make more mistakes. Also, harder surfaces will have a greater impact on your joints than softer surfaces. These are all things you have to take into consideration.
The best surface to skip rope on is a wooden floor (such as in a gymnasium). They’re soft enough for your joints and offer great bounce for your rope if you’re interested in picking up momentum and even pulling off a few multiple unders.
If a gymnasium is not at your disposal, look for gyms that have rubber padding. These are also great for your joints and offer good bounce for your rope. If you got some money to spare, you can get your own rubber padding and build a little section at home that you can skip on [here's an example].
Carpets are also great for your joints, but they are much bouncier so you’ll have to get up a little higher on each jump to avoid the rope catching your heels.
The one surface I would avoid at all costs is concrete. It’s very hard on your joints and it will tear your rope into pieces. Plus it’s hardness will result in greater buildup of fatigue, meaning you won’t be able to skip for long periods.
Proper Jump Rope Technique
There is a right way and a wrong way to jump rope. Here are some short guidelines to follow to help keep you on track:
- Jump on the balls of your feet
- Keep your knees slightly bent
- Keep your jumps to 1/4 to 1/2 inch off the ground
- Keep your elbows close to your sides
- Use your wrists to turn the rope, not your arms
- Keep your head straight and looking forward
- Keep your upper body relaxed, not tense
- Focus on keeping your shoulder blades retracted
- Control your breathing
These are the basic guidelines you need to follow and they are very dependent on you choosing the right length of rope. When you first start off, you’ll have the tendency to jump really high, kick your heels back and make huge swings with your arms. That’s fine. But you’ll want to work your way towards smaller hops and less arm movement. Note that as you get better, some of these guidelines do get broken for specific variations. But it’s very important that you master the basic jump rope technique before you move onto anything else.
How to Improve Your Timing
With skipping, timing is everything. Your brain is required to make extremely quick calculations to to recognize the skipping rope’s distance, direction, speed, and position. All of this comes down to timing.
The one thing that makes skipping so difficult is that there is a lot of work that is required up front to master the technique and build up the necessary timing and coordination. When you have poor technique, or poor timing and coordination, you tend to trip up a lot. And for those who have tried skipping before, you’ll know how frustrating (and sometimes painful) this can be. This is what causes a lot of people to quit.
But I have a little trick that can help you overcome that.
Start off by holding both handles in one hand, with the rope to your side. Begin swinging the rope on that one side (kind of like a helicopter). Make sure you let the rope hit the ground on each revolution so that you can hear the rope making contact (remember how I said the beaded ropes work well for this).
Now, the objective is to try to hop every single time the rope makes contact with the ground.
At first, it will seem like the most awkward thing in the world. But, the reason why it works is that you can’t trip up. By listening to the rope hitting the ground and trying to time your hops to match, you’ll slowly begin to improve your timing, coordination and overall feel for the skipping rope without having to deal with the frustrations of tripping up.
If you’re new to skipping, start off with this slowly. You don’t need to swing the rope quickly, just at a pace you can match with your hops. Then pick up the pace as you progress. Once you feel like you got the timing down, try proper skipping. You should feel a big difference.
Adding Variation (once you get good)
This is invariably where most of you started as this is exactly what the original video is all about. This is what made me famous! (just kidding)
Once you get fairly good at skipping, you’ll want to add some variation to keep things fresh. Adding variation to your routine eliminates the boredom that comes with repetitive movements. It keeps skipping fun and challenging.
Here’s the video I made that highlights 23 skipping rope exercises you can incorporate into your routine. (Note: if it doesn’t load, please refresh the page and it will magically appear)
Choose two or three of these variations and start implementing them into your routine.
A Simple Skipping Workout
The beautiful thing about skipping is that you’re only limited by your creativity. As I mentioned earlier, all that you need is a rope and a little bit of space and you have everything at your disposal for putting together a great workout.
Just to give you an example, I’ve put together a simple little skipping workout to show you exactly what I’m talking about. This is as simple as it gets (it’s simple in theory, tough to actually do). Watch the video below.
Note: if it doesn’t load, please refresh the page and it will magically appear.
As you can see, the workout itself is short but intense. You can utilize any of the jump rope variations I showed earlier to construct numerous workouts like this.
As you get better, you can mix up your jump rope training with other forms of training like kettlebells, bodyweight exercises, etc. The possibilities are endless. For example, here’s a video of a CrossFit workout I did called “Annie”.
Note: if it doesn’t load, please refresh the page and it will appear.
Update
I’ve recently put together a full-blown jump rope training program to teach you how to become a jump rope master and build a better body in the process.
If you’re interested, check out:
Jump Rope Ninja: Build a Better Body with a Jump Rope
Final Words
Man, that’s a lot of skipping information to consume. But I hope you can see just how effective this simple little tool can be.
If you haven’t picked up a skipping rope yet, it’s time to add this baby to your toolbox. It’s cheap, it’s portable, it’s reliable, and, most importantly…
It’s POWERFUL.
I hope you guys found the Jump Rope Manifesto useful. My goal was to give you everything you needed (information wise) to get started with skipping. If you found this useful, please do me a favor and share it with others. I would really appreciate it!
What are your thoughts on skipping rope? Is it part of your routine? Will it become a part of your routine now that you see how easy and effective it can be? Share your wonderful comments below!
My name is Srdjan. I am a trainer, an engineer, and (hmmm) an extreme experimentalist. Follow my journey to a better body or take a second to find out what Bloom to Fit is
Hi Srdjian,
Do you know if there are any classes/training on skipping rope?
Maybe in the San Fernando, Ca area?
I would just like to take training on that?
I am currently taking boxing but need to get better at skipping rope.
Hey Susie, I’ve actually never been to San Fernando (I’m from Canada) so I can’t say that I know of any jump rope training classes. Your boxing classes would probably be your best bet.
PS – My new jump rope training program will be complete soon so you can always use that
are your parents from serbia or somewhere on balkan,cause of your name..:)
They are!
I will be skipping for 67 min non-stop at Mandela House in Vilakazi street, Orlando West SA to promote rope skipping to youth in to fight obesity, drugs, etc. I want to invest in our bodies because we do not have a spare one.
That’s absolutely amazing! If you can get a bit of video footage send it my way!
Cool article man. I’m trying to get into jump roping, and have had shin splints for years that I’m experimenting (successfully so far!) with curing for good. I’m getting better and more coordinated, but definitely did some damage jumping on concrete a lot. Question though, have you heard of these shoes designed for jump roping? (Ropix I believe). I’m wondering if they’re worth trying out, and what you think of choosing the right kicks for doing anything active.
Hey Miguel – I’ve never heard of the Ropix brand, but I just checked out there website and I think the idea is pretty good. I’d definitely have to test them out before I could make a recommendation. Like I mentioned, I love to skip (and do most of my activities) in my Vibrams because they allow my entire foot and all my toes to be engaged at all times. In the end, footwear really depends on the activity and personal preference. I would try to stay away from anything with a highly elevated heel (throws off your biomechanics). But thanks for letting me know about these shoes. I might scoop a pair just to try them out.
Thanks for this, bought a jump rope yesterday (got so inspired watching you). Can’t want to get the skipping started!
Awesome! Let me know how it goes.
My living room was too small, damnit. I need a gym.
No you don’t! Go outside. Find a hallway somewhere. You can skip anywhere.
I’ve just started skipping and finally got the hang of the regular skip and running on the spot. Is there an order you would recommend learning the different types of exercises in?
There isn’t really an order I stick to. But if I was to make a recommendation, I’d go regular skip, run on the spot, side swing (for transition), double under. Those are probably the most important ones and from there you can start branching off into other variations.
Hey Srdjan, i want to begin skipping as a variation to my running
– i live in Denmark and im pretty confused in what rope i should order (not because im low on cash) or the ropes are to exspensive, but i’d rather give more bucks for a better quality than go on compromise. Would you recommend me to get a buddy lee rope or just hit my regular sportsstore and get a “Excellerator Skipping Professionel PVC Jumbo” or something like that? 
– i’m 183 cm (dunno what that’s in inches or what ever you use, i’m sorry) thanks in advance.
Regards Daniel!
Daniel, the better quality ropes will last you longer. If you have the money and actually plan on sticking with skipping, then get something of higher quality like a buddy lee rope. But if you’re still in the experimental phase of skipping, just grab a cheap plastic rope and test it out. If you find that skipping is for you then you can always get a better quality one down the road.
I really appreciate your video about the 23 different tricks. I will try to jump all of them. ^^
Can you also say something about the diameter of an optimal jump rope?
I’m currently using one made of plastic with a diameter of 6 mm and I’m not that happy.
Maybe you can send me the name of your favorite product you are using?
The only time I’ve ever considered the diameter of a jump rope is when choosing a weighted jump rope. For instance, my weighted jump rope I got from Thailand is roughly 2.5cm in diameter. But as for a regular plastic speed rope, they should all be roughly the same diameter. Why are you unhappy with it?
Well on the one hand I have got the feeling that I don’t have to jump that high if it would be thinner.
On the other hand it hurts like hell when it gets twisted and hits my feet. Maybe a thinner one made of plastik wouldn’t cause that much pain. ^^
I already saw one of these made by Nike years ago but I didn’t know the name.
You probably wouldn’t be required to jump any higher for a slightly thicker or thinner jump rope, but I can definitely say that no matter what the thickness it will hurt when you mess up. It’s just the nature of the exercise (but you get used to it). Maybe it was this Nike speed rope that you saw?
No, I’m sure it is no longer in production.
Hey there Srdjan,
I just wanted to drop you a line as I’ve recently decided to take up the jump rope to cut down my fat levels a little. I’ve gotten very bored with the treadmill. While researching jump ropes I discovered you via You Tube, came to checkout your site and learned a good deal of stuff, thanks for that. I read about your success with the Visual Impact Program and thought I’d give it a try, but I have a question before I dive in. Did you continue to use your jump rope while going through the program? Since I’ve just started to jump rope I don’t want to give it up so quickly.
Thanks for you time.
Arcanum, you don’t have to give up on the jump rope. The VI program will require you to do cardio in a certain way, but you will be able to use any piece of cardio equipment of your liking (jump ropes included). I use my jump rope mostly for warm ups and workout finishers.
Great post. In this age, sharing something you know to others is commendable. I was an avid skipper, did the regular skipping and when I say ‘was’ it was some fifteen years ago
I have abused my body from then and now trying to get back into running. I love skipping and want to resume as fitness training. My question is the type of shoes to use. I live in an apartment and use tiled floors for skipping. I have my usual running shoes with good cushion. What is your thought on barefoot skipping.
Regards,
KAthiresh
It’s never too late to get back into it! As for shoes, I skip in my Vibrams (closest thing to skipping barefoot). I have skipped barefoot before but it takes time to get used to and your feet will fatigue (and ache) more quickly. I’d suggest you start with shoes and work your way to barefoot skipping (if that’s what you’re after).
Hey Srdjan,
Thanks man for the quick reply. Btw, for me that photo of you on your blog resembles James Franco from 127 Hours
Kathiresh
I’ll take that as a compliment
Hay , i feel really inspired to start jumping. iv had a rope for quite some time lying in my cupboard, but its time to bring the whip out
i wanna get fit, loose some weight and master some rope techniques 
do you have some kind of plan i could follow? From beginner and then become more advanced. wud appreciate that loads.
I’m actually working on a jump rope training guide as we speak (trying to get it done asap). In the meantime, just start with the basic jump and work your way towards some of the simpler variations.
Hey, I noticed you’ve recommended the Buddy Lee Jump Rope but the handles seem a bit long. What do you think of the cheaper, Valeo Delux Jump Rope?
I think the Valeo rope is a solid choice. I, personally, prefer longer handles as they allow me to perform my variations with ease.
did 10 mins of skipping tonight and burnt 315 calories ( polar watch )…..excellent fun too. Thanks
That’s awesome! Nicely done.
I’ve gotten sick at jumprope as far as speed, tricks, and d.u.’s but upon recording myself on my Macbook’s camera I noticed two flaws in my form: My right elbow is closer to my body than my left and my left elbow is about an inch farther back than my right. WTF, I’ve been skipping lop-sided! I also noticed my dominant hand (right) turns more especially for double unders. Any idea on how to troubleshoot this?
That’s unusual, but it’s cool that you spotted it. You’ll really have to focus on keeping your elbows the same distance out on each repetition. Same goes for the hand rotations. I wish I could give better advice I’ve just never heard of this. Maybe you could send me the video so I can examine it?
I could send it via email, thanks.
Ok cool let me know when you do!
I sent it.
Hey Srdjan!
Nice done it man! This is awesome, i tried it out and i can’t stop!
I’m from Argentina… Btw, How cool is that?? Your video really get my inspired to get into it! I beg you pardon if my english it’s too rough.
What do you think of combine, rope skipping with some light weight excercises?
I just got some Lb to reduce, no more than 10, and i really want to be in an excellent shape for our summer.
Do you think I can get it in 4 months?
Gonzalo, I like to combine my skipping routines with kettlebell training and bodyweight training. I also like to mix in some sprinting and weight training as well. Helps me keep things fresh.
And yes you can definitely get in great shape in 4 months (even less). If you need some help with that, feel free to check out my new fat loss training guide I recently created. You can see it here. You might find it helpful.
PS – I can’t wait to visit Argentina one day
Thanks man! Done it!
Hi Srdjan.
Nice job putting together all this information about jumping rope.
Can you recommend me proper shoes to jump rope?
I use to jump around 30 min everyday in concrete. Now I’m using Rebook Zigtech which is very confortable and I guess suitable to reduce the impact in my joints, but in the other hand I trip up in most cases because the rope get stuck in the shock absorbers system.
Any ideas?
Vitor.
Vitor, before changing up your shoes, I would recommend getting off the concrete. It will ruin your joints and your skipping rope. I would say the best shoes are ones that provide good padding on the bottom but are also light. My favorites are definitely Vibrams – closest thing to barefoot!
If you do choose shoes with a high sole or platform (like Zigtechs or Shox), make sure you get your rope modified so it fits you properly while you’re wearing the shoes. Adding that extra inch of height to your body with the high platform will definitely cause your rope to get caught up if your rope is fitted for when you’re barefoot.
Hope that helps!
Hey Srdjan
Thanks for replying with useful info.
About the surface: When I first read the blog about concrete I though I could compensate the hard surface with good shock absorbents in the shoes.
After your reply, I quit the concrete and found a square close to where I live paved with rubber for running.
I have to say it’s a great place to jump. Not only is comfortable but also the rope slide easier than I thought.
Regarding the shoes, I’ll take a look at this brand. I’m actually reading their website right now. I guess I would give it a try soon. I’ll keep you inform on the evolution.
Thanks again for the attention.
Vitor.
Awesome buddy! Rubber is a much better choice. Let me know what choice of footwear you end up going with.
How about skipping rope on grass or earth floor? Is it ok for legs? I am looking for a good place with a wooden flor, but it’s hard to find.
As long as the ground is compact enough to allow you to bounce off quickly, it should work (and will be safe for your joints). You don’t want it to be too soft. It’s true, wooden floors are great but often hard to find. That’s why I like to have my own rubber padding that I can throw anywhere on the ground and skip on.
Hei srdjan,
i need your advice, i been jump rope for a while, a few months actually, few weeks a go i injured my leg, i went to see doctor and he tell me that i should not jump rope because i injured because of it, should i stop, well i jump rope on concrete, is that because i heard my leg. if i change my from concrete to rubber do you think i still can jump rope.
Am, if your doctor said you should stop for a while, then you should stop jumping rope. It’s best to just let the leg rest and heal properly. Switching surfaces won’t make a difference if you have an injury.
My options for places to jump are pretty limited, can I jump on the sidewalk or will that do too much damage?
I would avoid concrete to keep your joints safe and healthy. Find a patch of grass or dirt to skip on instead (even right next to the sidewalk).
Hi Srdjan,
Could you provide some more recommendations on good ropes? I just bought this one to last me a while till I can find a good surface close to my house to skip on:
http://www.sportsauthority.com/product/index.jsp?productId=3879689&cp=693970&pg=1&sr=1&origkw=jump+rope&parentPage=family
That’s a decent rope Patrick. I like that it has a ball bearing connection and the foam grips are a nice touch. If you want to move up to something better, the Buddy Lee rope is always a good choice.
Thanks Srdjan,
What do you think about a tennis court for skipping? I think the surface would have enough give, but I’m not sure about how rough it would be on the rope.
Hey Patrick, it really depends on what kind of tennis court. A hard court I would advise against, but a grass court would be perfect. A clay court would be soft enough but you’d ruin your shoes (and who really has one of those around anyway?). Most tennis courts around the city are hard court and these are way too tough on your joints (and rope).
Hii srdjan.
I have a small but rather silly question. Could you pls let me know whether we should wear a supporter while skipping and does the frequent jumping can cause sagging of men’s chest?
Bomma, I don’t think it’s necessary for men to wear a supporter. I think that’s more important for women.
and wat about sagging of chest?. does skipping effect anything like that??….
I’ve never heard of skipping to cause sagging of chest for men.
Thank you for the reply srdjan. It was very helpful..
No worries!
Hi srdjan,
Its me again. If i wear a supporter will it effect my abs work out?. I want to loose my belly fat with jump rope exercise. If i wear a supporter then do my abs get worked up when i jump rope?. And how many months does it take to get in shape again?.
Hey Bomma, nice to see you back
The jump rope can definitely help you with your weight loss goals, but it’s important to understand that no changes will happen until you structure your nutrition plan right. Make sure to check out the Get Lean series for details on that (I’ll also be writing more about this in the coming months).
Skipping does engage the core to some degree, but I would definitely add some supplementary core exercises like planks, renegade rows, or hanging leg raises.
As for the supporter, I don’t think it should affect your core training.
Thanks Srdjan..:)
Hi srdjan,
Your advice seems to help me a lot. I have another question for you.It’s been a couple of weeks now since i started skipping and i have seen some changes physically. My stamina has increased and my legs are getting into shape. So my query is that my upper part of the thighs near the groin has have been rubbing, like when i walk or run. Is this normal? Does skipping have that effect?
Hey Bomma, are your thighs rubbing while skipping? Because that shouldn’t be the case…skipping won’t cause that for sure.
hey, Srdjan. i liked your video and perused almost all of your articles, appreciate it man.
i am about 5’9 to 5’10 and am only 140 pounds; i want to build lean muscles, i don’t want those bulky ones, obviously. i skip about 30min each day; i am fit, toned muscles, but have a little fat around my lower abdomen (only 4 packs clearly visible) which i really want get rid off. Can you help me out here; surely i want to gain weight but only with lean muscles, and loose the abdominal fat ?
Hey Aarya, thanks for your comment. Those last few pounds are the toughest to get rid of, but it’s definitely do-able. I actually created a training guide that outlines the steps you need to take to build lean muscle and trim the last few pounds of fat. You can find it here.
Thanks Srdjan for a really clear and inspiring video! I like to skip and am gradually improving, but one thing I keep stumbling on (literally!) is the criss-cross..I can do it smoothly from a standing start – i.e. starting by crosiing the rope in front of me – but once I try to repeat the criss-cross several times I usually end up getting snagged. What might be going wrong? Hands in wrong position? Timing out?
Ps my wife can do crioss-crosses till the cows come home, so there’s a bit of competitive machismo coming out in me
Hey Marc, the criss cross requires near perfect execution (depending on how much slack your rope provides). The most common mistake a I find is that people keep their hands crossed too far out in front of them which causes the rope to hit the ground too far in front of the feet and thus get stuck. Try to keep your hands closer to your body each time you cross them. If you can do one properly, then it’s probably not a timing issue.
And it’s cool to have that kind of competition. If you want to one-up her, learn the double under criss cross!
Thanks for the tips! Think I’m going to have to work at the criss-cross. I spent half an hour this afternoon skipping in front of the mirror – my logic told me that if I can do ONE ok then if I maintain the same form/body position/hand height etc I should be able to do them ad infinitum. Don’t get me wrong – sometimes I CAN do 4 or 5 in a sequence, but I don’t feel confident that I’ve got it nailed because more often than not I get snagged and start to lose confidence. Am thinking (like you say) that maybe my rope’s a little too long (like most novices, I’ve tended to think that the longer the rope the more of a loop there’ll be to jump through – though, as you say, it could mean the rope is hitting the floor too far in front? Also I tried doing repeated criss-crosses with my hands STAYING in the criss-cross position, and found this frustratingly hard (unlike my wife!) – so maybe there IS something wrong in my technique, because theofretically I ought to be able to do multiples IF my position/form is correct. Oh well, I WILL keep trying! Thanks for your advice.
Just keep working on it Marc. A mirror can be a useful tool for analyzing your form. Perhaps one arm is sticking out a little too far than the other (both should be in tight). Perhaps your arms are too forward. Have your wife analyze your form and maybe she’ll be able to pick up on something too.
Either way, just keep practising. It will come I promise!
‘Thanks for the encouragement. That’s the great thing about practice: the ‘little victories’ we win every now and again – it might just be a tiny improvement or mastering a new skill. My criss-cross has now improved – almost accidentally, really! My rope snapped at the end, and with the ‘new’ shorter rope I found criss-crosses easier – and, also, I think by ‘whipping’ my wrists more and projecting the rope downwards to the ground at the end of the cross, it makes things work better! Hooray! Now for the conitnuous criss-cross – I’ll really need to work on my wrist whip with that! And THEN the side to side followed by double-under. I’ve always loved that ‘boxer-style’ side to side transition thing! Again, thanks for your support.
No problem Marc. Just keep at it. One day it will all come together.
And what you said reminded me of one of my favorite quotes: “The man who removes a mountain begins by carrying away small stones.” ~William Faulkner
Little steps lead to big victories.
Hey Srdjan!
Mad skills, man… I’ve been skipping rope for 3 weeks now and day after day I feel that I’m getting more confortable with it. However I’m finding it a little bit hard to keep the jumping pace for the longest I could keep jumping without making a mistake was a minute or so. Also I’m having some troubles with the criss-cross, but this was before your video, tomorrow I’m gonna give a try watching it again and experimenting some new moves!
Absolutely amazing article, definitely gonna share it with other! Thanks for the tips!
Thanks Igor! Glad you found it useful.
As for jumping pace and duration, it takes time and practice to build up the necessary endurance. If you’re having trouble, try shortening your skipping periods. For example, aim to skip for 20 seconds without mistakes. Once you hit the 20 second mark, stop, wait, and repeat. Once you can confidently do this, move up to 30 seconds. Keep progressing this way. It will teach you how to maintain pace with minimum frustration.