Which jump rope is right for me?

Choosing the right jump rope is important. Different ropes can serve different goals both for your learning, workouts and style. Both beaded and PVC ropes have their unique benefits depending on your goals. Learn more.

How long should my rope be?

If you're a beginner, take your height and add 3ft / 92cm. This is the longest your rope your should. If you're more advanced, add 2ft / 61cm. From here, you can adjust the length based on the skills you're doing and your personal preference. Learn more.

Does rope length include the handles?

The length of the rope is based on the total length of visible cord not including the handles since (ignoring personal preference and skill level for a second) the length is completely relative to your height and the size of the arc the cord produces between your head, hips and the floor. The length of the handles bears no significance to the length of this arc so it is not included in the rope's length.

Do I need a mat?

For beginners, this largely depends on what surface you're going to jump rope on. For beginners, an exercise mat (sometimes called a yoga mat) will likely be the best option. Learn more.

How long should I jump for?

For beginners, start out with 5-minute sessions. Then gradually build up the intensity and duration over the first month.

Can I jump rope every day?

Yes you can, but not at first. Think about when you sign up at the gym for the first time - you wouldn't do bench press at the gym every single day, you'd give yourself an injury.

How do I warm up before I jump?

You should perform a low intensity cardiovascular warm up for at least five minutes followed by some lower body stretches before your jump rope sessions. Learn more.

How do I stretch to warm up?

Before you jump rope, you should prepare your muscles by stretching them after your warmp up. Hold static stretches whilst stood up for at least 8 seconds per muscle to avoid injury. Learn more.

What if I get shin splints?

It might surprise you that as much as 30% of people get shin splints. If you get them, then rest. Wait until they've gone away before jumping again. Learn more.

What if I get foot pain?

Pain is your body’s way of signalling to you that something is wrong and that you need to give it time to recover/heal. Once the pain goes away, if it easily returns and persists then an underlying issue needs to be addressed. Learn more.

Is jump rope bad for my knees?

No. No it’s not. Jump rope is not bad for your knees. What is bad for your knees though, is some of the things you might be doing when you’re jumping rope which are causing knee pain such as improper form or doing too much. Learn more.

What is the correct form?

Jump lightly on the balls of your feet with your heels off the ground and your feet together. Use your elbows and wrists to turn the rope by shaking imaginary water off your hands onto the floor. Learn more.

What are your top ten tips for beginners?

In summary, beginners should aim to jump 1-2" off the ground with their knees slightly bent and their heels off the ground. Using a beaded rope that is the appropriate length will also significantly help. Learn more.

What should I learn first?

It can feel overwhelming seeing the countless skills people do with their ropes. The Entry 20 is a carefully-constructed progression series featuring the first twenty skills every beginner should learn. It will introduce you to almost all aspects of freestyle jump rope. Learn more

Why is the toe catch so important?

Toe catches are a form of rope catch where the jumper brings the rope to stop under their toes, usually at the end of a sequence. However, it can also be an incredibly useful tool for unlocking new crossing skills, improving our balance on one leg (in leg crosses) and is the perfect alternative for a rest day practice. Learn more.

When will I see progress?

Everyone learns at different speeds. Some people will learn a new skill every session while others will spend weeks on one skill. It's okay to go at your own pace. Focus on mastering your basics, and you will progress faster more easily. To make sure you're comfortable with the basics, review The Entry 20 Weeks 1 and 2.

Am I supposed to make progress in every session?

There is no rule that you must make progress every session. Especially when starting out, learning your first Cross can feel like it takes an eternity. However, working through these piece-by-piece slowly can really help you progress faster. Learn more.

Where can I find some beginner combos?

Coach Nate K-G & I have compiled a whole library of free combos, called Nateflix, for you to challenge yourself with. Check out the Beginner Combos on Nateflix to get started.

Where can I find slow-mos of every skill?

The Tricktionary is the world's largest databse of slow motion clips of freestyle skills. Skills are organised by skill type so as you browse you'll learn the greater context of freestlye, such as the difference between body crosses and leg crosses. It also includes demonstrations both forwards and backwards. Learn more.

Where do skill names come from?

Skills are traditionally named after or by the jumper who first landed, invented or popularised them. This is why a lot of the foundational skills, such as the EB, are simply just the initials of that person. In this case, the EB is named after Edith Berry. There are a few other ways skills can be named too. Learn more.

Why do some skills have many names?

In the history of the sport, a lot of skills (both foundational and high-level) have been conceptualised in different parts of the world at the same time independently of each other. Before the internet and social media connected us all, these localised names would stick around. The classic example is the foundational leg cross, Crougar, invented by Carla Crougar in circa 1977-1978, which also goes by the name of Leg Over. Learn more.

How do I differentiate similar-sounding skills?

In all the resources on this website, naming conventions follow some simple logic that helps you understand how a skill is performed, or how a variation of the foundational skill is built upon. For skills that require more than one jump, the position of the words in the skill name tell us the order of what is performed. Learn more.

Do I need long handles?

Long handles are useful for providing extra reach during complex skills such as crossing movements around the body. For beginners learning their first Cross or Toad though, short handles are strongly recommended for developing good technique and avoiding bad habits. Long handles effectively 'make things easier' which isn't always a good thing. Comfortable isn't always correct, and correct isn't always comfortable.

If your goal isn't to learn and you're just jumping for fun, then use whichever handle you enjoy most. Jump rope is supposed to be fun! Long handles may also serve a purpose for those with a physiological impairment such as should joint issues.

How much do I need to do to lose weight?

There is no 'set' amount you need to do to lose weight. Weight loss is achieved by sustaining a consistent caloric deficit over a period of time. Simply, burn more calories than you consume on a regular basis. However jumping rope does burn more calories per hour than any other form of cardiovascular exercise, which makes it a great choice when combined with the right diet. Learn more.

Will jumping rope build muscle?

No, for the most part. Jump rope is a form of cardiovascular exercise, or 'cardio'. It is not possible to build muscle by performing cardio. Some movements such as double unders may increase the muscle mass in your calves due to the extreme intensity it puts on them however this does not apply in a larger context. Jump rope should not replace your main form of resistance training.

Will jumping rope tone muscle?

'Toning' a muscle is a buzzword used in the fitness industry which means to make a muscle more visible. This can only be achieved by burning the fat on top of it or by growing the muscle itself. To tone a muscle really just means to build muscle or burn fat surrounding that muscle.

Will jump rope help you burn fat? Yes, if you successfully maintain a caloric deficit over time.

Will jump rope help you build muscle? No, for the most part. Jump rope is a type of cardio, which doesn't lead to muscle growth.

Will jump rope make me taller?

No, jump rope will not make you taller. For most people, your height is determined by your genetics alone.