Jump Skip Rope

1. Size the rope by standing on its middle: the handles should reach roughly to your armpits.
2. Hold a handle in each hand with elbows tucked close to your ribs and the rope resting behind your heels.
3. Swing the rope overhead using small, quick wrist circles rather than big arm movements.
4. As the rope approaches your feet, hop just high enough for it to pass under, about 2 to 5 cm off the floor.
5. Land softly on the balls of your feet with knees slightly bent, never flat on your heels.
6. Settle into a steady rhythm, keeping your gaze forward and torso tall.
7. Continue for timed rounds, such as 30 to 60 seconds of work followed by equal rest.

Common Mistakes

• Jumping too high: clearing the rope only takes a few centimetres, and big hops drain energy and pound the joints.
• Swinging from the shoulders: large arm circles slow the rope down; speed comes from the wrists.
• Landing on flat feet: heel striking sends impact straight up the shins and kills your bounce rhythm.
• Looking down at the rope: dropping your head rounds the spine and throws off timing; keep your eyes forward.