Before you really get in Choose the right jump rope. For beginners, I recomend a simple beaded jump rope or a more heavy licorice (plastic) jump rope. These ropes are inexpensive, durable and relatively slow. If you already go for a speed rope choose a bit heavier one, because you feel the rope better when it swings around.
Size matters A longer rope is ideal for beginners. A longer rope slows things down and allows for less than perfect timing. To size your rope, stand the jump rope in the middle of the cord. The BOTTOM of the jump rope handles should come up to your armpit.
Do it on the right surface Jump rope should be a low impact activity. Jump on a mat if outside or on a forgiving indoor surface. Hardwood floors are best as they give you a little extra bounce and are easier on the knees. If possible avoid concrete even when you see me doing it a lot in my videos.
Common Mistakes
Too much arm, not enough wrist Don’t swing your arms to spin the rope. Instead, use your wrists. Your hands should be held near the front of your hip bones with your wrist doing a majority of the work. The elbows do a small pumping motion in combination with the work of the wrists. The only exception to this us your very first turn of the rope will require some arm movement. You do not want your arms to come out away from your body. Besides looking funny, it makes the rope too short and slows the rope down. Jumping hunched over You want to jump straight up and down with your butt and hamstrings absorbing the shock. Good form includes making a good athletic arch in your lower back with shoulders back. The biggest mistake most people make is bending forward and hunching their shoulders.
Jumping too high Jump only a few centimeter off the ground. The cord or cable is no more than 5mm in diameter, so you don’t have to take big leaps.
To understand the basics much better, just have a look to my intro video
