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How To Jump Rope

Try telling a boxer that jumping rope is "just for kids." Not only is it a good cardiovascular workout, it improves coordination, agility, and the all-important footwork.


  • Step 1: Choose a jump rope Choose a jump rope that fits your height.
  • TIP: If you are under 5'5", choose an eight-foot rope. If you're 5'6" to 6", choose a 9-foot rope. If you're 6'1" to 6'6", pick a 10-foot rope. Anyone taller, should use an 11-foot rope.
  • Step 2: Hold rope from handles Hold the rope from its handles.
  • Step 3: Step over rope Step over the rope so it's behind your feet as you're standing.
  • Step 4: Swing rope over head Swing the jump rope over your head in a circular motion, making an arc with the taut rope.
  • Step 5: Jump over rope As if comes forward toward your feet, jump over the rope by hopping straight up with both feet.
  • TIP: As you become more proficient, you can try jumping on one foot and other variations that combine agility and athleticism.
  • Step 6: Continue jumping Continue jumping until the rope gets hung up at your feet. Then begin again from the beginning.
  • Step 7: Practice Jumping rope isn't just an exercise: it's a skill. Practice and you'll be great before you know it.
  • FACT: You use many muscles while jumping rope, including your calves, quadriceps, hamstrings, gluteus maximus, and forearms.

You Will Need

  • A jump rope
  • And a small area in which to jump

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