Correct Jump Rope Technique

  • Hold handles with a firm grip, elbows close to sides
  • Make small circles with wrists while turning the rope
  • Keep torso relaxed, head erect and look straight ahead to keep balanced
  • Jump only high enough to clear the rope, with light ankle knee motion
  • During jumping, the rope should touch the surface lightly
  • Never sacrifice good jumping form for speed

Remember: the key to effective jumping is to be light on the balls of your feet.

Select The Right Shoes

Choose a pair of cross trainer shoes with ample forefoot padding because jumping rope requires bouncing and balancing body weight on the balls of your feet. This is the opposite to running shoes, which provide the padding underneath the heels.

Proper Hand Grip

  • Grip handle with thumb and index finger on neoprene
  • Wrap hand around handle
  • Keep a comfortable but firm grip
  • Make small circles with wrists

Choosing A Speed Rope

The right equipment combined with a good program makes all the difference in receiving the maximum benefits from rope jumping. Train with a Hyperformance rope that allows you to best simulate the speed, agility and explosiveness required of your sport. A Hyperformance speed rope is designed specifically for both young and mature athletes at the proper weight and thickness to maximize the ropes aerodynamic properties. It is light weight and responds to quick directional change and makes it easier to learn the basic techniques. Hyperformance speed ropes can comfortably turn at 180 - 300 RPM (revolutions per minute) for maximum training value, allowing you to train the way you want to perform in your sport or fitness program.

Specific Training Jumps

Basic Bounce Step

Jump only high enough to clear the rope (one inch) and land lightly on the balls of your feet.

Backwards Jumping
(no illustration)

Begin with the rope in front of your feet. Turn rope backwards. When the rope hits the ground behind your feet, jump up and over the rope.



Alternate Foot Step
(jogging step)

Jump with alternate foot, lifting knees up, like jogging in place. Do not kick feet back.

High Step

Same as Alternate Foot Step. Bring knees up to waist level. Keep back straight.

  Side Straddle

Begin with Basic Bounce Step (feet together) on first swing. Jump with feet shoulder width apart on second swing.

Forward Straddle

Jump with one foot forward in a straddle position on first swing. On second swing switch feet. Move feet only a few inches apart


Skierís Jump

Jump a few inches to the right on first jump and a few inches to the left on the second jump.
Alternate. Keep feet together and torso straight ahead. Result should look like a skierís slalom.



Bell Jump

Jump a few inches forward. Jump a few inches back. Result should look like the



Half Twister

Bounce jump and twist lower body to the right. Jump with body facing forward. Jump and twist to the left. Only twist lower half of the body.

11. Full Twister

Bounce jump and twist lower body to the right. Jump and twist to the left. Eliminate the jump with body facing forward.



X Foot Cross

Jump to Side Straddle on first jump. Cross one leg over the other on second jump. Then jump with feet landing shoulder width apart again on third jump. Cross opposite leg over other. Alternate.


Forward Shuffle

Extend one foot forward a few inches with knees straight, alternate feet and keep upper body straight.

Backward Shuffle

Extend feet back, bending knees at 90 degrees angle, alternating feet. Movement resembles a low kicking motion.


Arm Criss Cross

Swing rope around and cross arms at waist level, extending arms to sides to create a wide loop to jump through. Uncross on second jump. Alternate on every other jump.

  Side Swing to Jump

Swing rope to the right, then swing rope to the left. Now, open rope by extending right arm to the right. Jump through the loop.

Double Under Jump

Jump a little higher than Basic Bounce Step. Turn wrists quickly to let rope pass under your feet twice in one jump. Keep head straight and torso relaxed for good jumping form.

The Jump Rope Institute goal is jump rope education. To motivate and encourage people to use jump ropes for sports, jump rope cross training, jump rope fitness, jump rope weight loss, and jump rope recreation as a way of life.


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