Jump rope for beginners: Use these steps as a way to gradually improve coordination and endurance. Each step may be done several times or over a certain time period before moving on to the next.
· Mimic the moves of jumping rope without the rope for about 30 seconds at a time. This gets a person used to doing the correct form and it builds confidence.
· Jump while whipping the rope in one hand, alternating sides. Slowly putting together the elements of jumping rope helps if a person lacks coordination.
· Step into the rope, one at a time. Moving forward and allowing the rope to go underneath each foot, one step at a time puts it all together.
· Do the basic rope jump using both feet, landing on the balls of the feet.
· Split jump. Jump rope while alternately shifting each foot forward.
· Forward and back. Leap forward and back while jumping through the rope. This requires core strength.
· Make a square. This is a technique used by boxers. While jumping through the rope, leap from side, back, to the other side, then forward.
Source: Tony Cruz, XTC Fitness
WHAT KIND OF ROPE DO I NEED?
The weighted rope. This heavy rope is for weight loss, strength training and toning. Some are made of rubber. The extra weight provides an aerobic challenge. All Pro Weight-To-Jump Rubber Jump Rope, $17.99, dickssportinggoods.com.
The beaded rope. Also a heavy rope, this jump rope is durable and a good rope for outdoors or on pavement. Rogue Beaded Rope, $10.49, roguefitness.com.
The speed rope. This rope is very lightweight and usually made of vinyl. It’s ideal for beginners or athletes and boxers wanting to improve their speed and footwork. Gold’s Gym 3-in-1 Jump Rope, $5.99, getgoldsgym.com.
The woven rope. This rope is ideal for children and beginners. It’s a lightweight rope and won’t bounce back to hit the jumper. So, it’s great for those who don’t have struggle with coordination. However, it’s not durable since the fibers can fray easily. Woven Jump Rope with Counter, $5.78, amazon.com.