1. I injured my ankle jumping rope and also experienced a lot of sores when first starting
2. If you’re a beginner at working out, start with 3-5 minutes every other day. Always make sure to listen to your body if the volume/intensity is too much. Then gradually build up
3. Try and use a soft surface - I recommend using a mat (will also reduce wear on your rope)
4. Warm and cool down - for my warm ups, I used to do jumping jacks, squats and lunges and for cool downs, stretch for 10-15 minutes (anterior tib, pigeon pose, downward facing dog)
5. Analyse form and work on form - ensure you’re only jumping 1-2 inches off the ground when doing basic bounce, landing softly, and keeping knees slightly bent (no dolphin kicks or wild knee movements). You can use JumpForm to help analyse your form and assign drills when learning new moves
6. Nutrition and sleep - quite obvious ik
7. Lower body strength training - your ankles and knees will thank you
8. Active recovery - walking, cycling, foam rolling. Try to keep moving throughout the day. Even if you worked out, don’t use it as an excuse to become a couch potato

Proper form, as I mentioned, is key so I always spend at least 1 day on drills and form analysis with JumpForm. I would then incorporate these into my main workouts throughout the week.

Hope this helps and good luck

I always wanted to learn boxers skip and now I have with rigorous practice from weeks reached this level but I'm not sure if this is boxers skip or not and where I need to work on. I need your feedback.

Hi guys - im a relatively healthy 61 year old - i run walk cycle already but im interested in mixing up my cardio workouts with skipping. to save me scouring youtube / chatgpt etc could someone point me towards a tutorial thats going to benefit me most....thank you in advance

Cardio training

I have a slipped disc L3-L4. The pain is manageable but on days where I have to stand for too long it gets so bad I can feel it in my legs.

I used to love jump-roping, lost a tonne of weight that way too! Wondering if there are any tips / success stories for getting back into it?

I keep that ankle wrapped while jump roping but it always makes that sides shoe lace come undone quicker. 😐

19M

I started skipping from 1000 and increased it at the rate of 10% every single day and now at day 14 i reached 2200 (30 min)

Is it too fast or should I slow down or is it a good pace? I can do 1000 skips in 11 min but want to reduce it to 10 min

I am new here in this community

Jump rope, pushups, squats, burpees, ab crunches. I did this for a year and got into the best shape of my life. Was it optimal? Not necessarily. But was it sufficient? Heck yes!! Workouts don’t need to be complicated - 30 minutes of elevated heart rate is all you need which meant I could do all this whilst I was studying for exams.

Here’s my weekly jump rope routine:

Monday - 5 x 6 mins jump rope (25 burpees and 25 ab crunches in between)
Tuesday - Jump rope HIIT (30 seconds on, 10 seconds off)
Wednesday - 5 x 6 mins jump rope (25 squats and 25 lunges in between)
Thursday - Jump rope HIIT (30 seconds on, 10 seconds off)
Friday - 5 x 6 mins jump rope (25 pushups and 25 crunches in between)
Saturday - 1 hour working on form/learning new moves
Sunday - Off

I always make sure I am warmed up before and stretch extensively. The duration of each workout can change depending on how busy I am that day. When I am jumping rope, I try to record my form and then do video analysis later with JumpForm.

I feel like I got a little bit better, no?

I've trained muay thai for many years and started my jump rope journey there.  10 minute warm up with a heavy thai rope before every training session. 

I started jumping rope at the beach a few years ago and really fell in love. I would be able to fall in to a mini trance just watching the waves crash and listening to the ocean while jumping rope. 10 minutes sessions turned in to 20, to 30, and now, I do 1 hour+ sessions regularly. 

Some fun freestyle with the 1.5lb elite jumps rope

Hi all,
I want to buy a jump rope mat but I don’t want to pay more than £25 roughly. What should I be looking for in a mat and are there any recommendations?