Jump Rope

How to do it

1. Stand on the middle of the rope and check the handles reach your armpits.
2. Take an athletic stance with your chest lifted and shoulders back.
3. Hold the handles close to your body with your elbows slightly bent.
4. Turn the rope with your wrists rather than swinging from the shoulders.
5. Hop only as high as the rope needs, meeting the floor through the ball of the foot.
6. Let the heel settle after each contact and keep the knees soft.

Common mistakes

• Jumping far higher than the rope needs, which burns energy and raises landing load.
• Swinging the whole arm to turn the rope, which tires the shoulders and loses rhythm.
• Landing heavily and flat, which sends impact straight through the joints.
• Adding volume too quickly when new to impact work, which is where shin complaints start.