Jump Rope Lesson #1: Getting Started

Jump Rope Lesson #1: Getting Started

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TODAY'S LESSON & GOAL

Customize your Rope Length
Learn the Bounce Step
Burn a ton of calories in 5 minutes
Combine jump rope with proper nutrition to accelerate fat loss

GOAL: Show me your 1st Achievement!
 Show me 15 seconds of consecutive bounce steps! That's exactly 1 Instagram story! Tag me (@DrSaraSolomon) and I'll share your story!

1

Rope Selection: 

Sara's Jump Rope by Buddy Lee Jump Ropes

 

• Swivel Bearing System eliminates friction and tangling and allows free rotation of the rope in all directions
• Height Adjustable
• 8" Handles. Ideal for arm crossovers, freestyle, and double unders
• Replaceable Cord 
• 9'3" PVC solid and aerodymanic rope cord

2

Correct Jump Rope Length
 

 

 

• To determine your correct rope length, place one foot on the center of the rope and pull the handles up the sides of your body. If the handles extend beyond your shoulders, the rope is too long. As you become more proficient at jumping, shortening the rope will increase the rope’s rotational speed and improve your reflexes. 
• For best performance, cut the cord to the desired length, but if you don't wish to cut your rope to shorten it, you can tie a knot near the handle.

3

Buddy Lee's Correct Jump Rope Form
 

 

 

• Maintain your balance by looking straight ahead
• Maintain an upright posture
• Maintain your weight on the balls of your feet
• Jump only high enough to clear the rope (1” off the ground)
• Land lightly on the balls of your feet
• Keep your elbows near your sides.
• Maintain your elbow joints at a 45 degree angle
• When turning the rope, make 2” circles with your wrists.
• Do not sacrifice good form for speed 

4

Injury Prevention 
When executed correctly, jump rope is low-impact.

 

• Before you pick up a jump rope, you must first learn how to adjust your jump rope and how to jump with correct jump rope technique.
• Engage your core and glutes. This will save your knees, back, shins and calves.
• Do not make the mistake of going from "zero to hero". It's crucial to follow a step-by-step progression.
• Jump rope as fast as you can without sacrificing your form. If you sacrifice your form, you put yourself at risk for injury.
• Gradually work your way up to 10 minutes I know it's tempting to want to jump longer when you are first learning, but keep it under 5 minutes until you master the coordination, rhythm and timing.
• Practice is the key to developing endurance and proficiency, and will enable you to reap the most benefit from jump rope training.
• Wear cross-training shoes with sufficient fore-foot padding to protect the balls of your feet. Do not jump in bare feet.
• Avoid jumping on hard surfaces such as concrete.

5

Bounce Step
 

 

 

• Bounce Step is one of the 2 Basic Techniques (Alternate-Foot Step is the other one). Please master the Bounce Step (BS) before progressing to any other techniques.The goal is to be able to do 140 consecutive jumps without tripping. Practice 5 times per week for ~5 minutes a day for ~ 1 to 2 weeks.
• Watch the Video Demonstration of the Bounce Step (at the top of this page). 
• Bounce Step (Buddy Lee's Technique): 
• 1.  Jump with both feet approximately one inch off the floor.
• 2. Land lightly on the balls of your feet.
• 3. Do not let your heels touch the ground on landing. Stay on the balls of your feet. Reload and repeat.