How To Jump Rope for Beginners

 | Favoritable, Fitness, Z-specials  | 14 Comments

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You guys have been asking me to make a video for beginners on how to Jump Rope, so here it is! It’s really simple and easy to learn. I’m not saying you will be perfect within a day or two but if you practice daily, you’ll see great improvement within the first week. I have awesome Jump Rope Cardio workouts in the ZGYM that burn fat and calories and all you really need to master is high knees with jump rope. Everything else will come with time. Adding jump rope into your training makes a huge different and you are going to love the results!!

 

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14 comments on “How To Jump Rope for Beginners”

  1. private avatar image
    Private

    Private  |  GA, United States

    OH thank you for this!!! I need to check the length of my jump rope to see if I have it right. I just decided one day that I needed to be doing the jump rope exercises with a rope (I was just doing the motions without, previously) and kind of threw myself in. I’ve come a long way, but still have quite a ways to go! Wow, it’s amazing the difference in intensity with the rope, vs. without! I feel comfortable with the basic bounce and high knees and am graaaaadually getting the hang of scissors and jumprope jacks…but for the life of me, I still can’t do double-unders. My body just won’t do what my brain is telling it to do! 🙁 So I just have been improvising on those) Does anyone have any advice for a double-under beginner?

    My 2nd biggest problem is getting my rope stuck in between my toes, especially when attempting a double-under (*sigh* I loooove working out barefoot, but I’m wondering if that’s just not good for jump-roping.) My 1st biggest problem is with my hair hitting the rope (It’s…um…long) and throwing everything off — Ha ha, lady workout problems! 😉 (Though I’m starting to figure out that tucking it, braided, into my sports bra strap keeps it from flailing around…not too dignified looking, though!)

    • private avatar image
      Private

      Private  | 

      Hi Christin

      Its funny because I have the same problem with my hair. My hair goes halfway down my back. It works most times for me if I tie it into a ponytail on the side slightly to the front so that it falls over my shoulder.

      As for the double unders I had the same problem. I desperately wanted to progress in jumping rope but struggled to be able to do double unders. But I persevered and one day it worked and I was so happy. So first of all I would say dont let yourself get discouraged instead remind yourself that youre learning a new skill and to be patient with yourself and just keep trying.
      Also I think its a timing thing. If you jump high on the double under it gives you more time to twist the rope I think its three times. So if you jump high and twist/ spin the rope very fast you should clear the jump and do a double under.

      I hope this helps you and all the best with your progress.

    • private avatar image
      Private

      Private  | 

      I can only do double unders if I have a lot of space, like somewhere outside, the confidence is just not there otherwise, I feel like I’m going to break everything in my room :D. And I do one, then need to stop. if we have it in a workout I just do a much higher/stronger jump right now. Maybe you can implement the beginner advice and try once, twice, and so on. It will happen eventually!
      I can totally relate with the hair!! Especially if I have it in a high pony tail. It stops me at every rep, what I do is either tie it very low down or do a braid. It helps most of the time :D. Having it loose works okay too but makes me overheat too much :(.

      • private avatar image
        Private

        Private  |  GA, United States

        That sounds like me — I get that feeling like I’m going to trip and fall on my face! Ha! I’ve been doing it the same way with the jump/jump/higher jump until I do get it. I think I’ll try that with the one-at-a-time method for that one! Each time there’s a jump-rope used in a workout, I’ll have to end it with giving that one a practice. Wow, how can different jump rope jumps seem so easy when we’re kids, and so complicated now? 😉

        LOL I KNEW I had to not be the only one with hair foiling my jumps! I can’t do anything BUT a braid or I overheat. 😮 (I don’t know how Zuzka does it — I need every ounce of energy I can muster…working out with hair down is hardcore! 😀 ) I’ve tried tying it in a knot to reduce the length and flying around…which works, but not with exercises involving bouncing — like jump rope! — it just bounces back out!

        • private avatar image
          Private

          Private  |  Mza, Argentina

          Hi! I think it isn´t about jumping higher, it´s about managing to spin faster your hand (wrist movement) and you won´t be able unless the rope is enough “heavy” and hard ( not too much flexible) as a cable ( you can try with a cable!!! it works!). I hope I have helped you. 🙂

          • private avatar image
            Private

            Private  |  GA, United States

            I do have a very cheap jumprope (NO idea where I got it…it’s just been around the house foreverrrrrr), so it’s very likely that it’s not weighted right. That might explain why it’s tough to get it to spin around fast enough for that (OR it still could be that I just need coordination practice…or both!) I might just have to look into getting a “real” jumprope! 🙂

        • private avatar image
          Private

          Private  | 

          Hahaha! Yes Jump Rope is complicated, but have you tried hula hooping? It took me ages to learn to do it again, it sure was amusing to watch too :D.
          Oh saying about your hair bouncing back up, when I do kettlebell swings I whip my face with my hair all the time, it’s so painful lol :D!
          I envy all these short haired people so much while working out :D.

          • private avatar image
            Private

            Private  |  GA, United States

            Ohhhh, I remember not being able to hula hoop for the LONGEST time…then one day I realized if I tried twirling it the OTHER direction, I can keep it up at least for a little bit! Wow, that makes me want to get another hula hoop! I used to keep one around as a dog toy — I had a dog that loved that thing and went crazy when it would come out! (Hard to use when dented, though! 😉 )

            HA! I have that same problem with the kettlebell, too! I tuck my hair in for that, as well…or for the one-handed swings, I tend to just hold it. We get practice in working out with distractions!

  2. private avatar image
    Private

    Private  | 

    Hi Z… great video! Your face is glowing… do you put just plain coconut oil on it?

  3. private avatar image
    Private

    Private  | 

    What are the best shoes to wear for jumping rope? I have been doing your jump rope exercises for a while but most of the time I get sore in the arch of my foot.

    Thanks

  4. private avatar image
    Private

    Private  | 

    Indeed, I still do struggle with jump rope, but it more, because I didn´t really practice it till now. In case I want to include cardio session within my workout, I used to do the jumps without including the rope, just do it without the rope and simulate the movement by swinging only my arms close to my body to ensure the proper form. I totally agree with you, Zuzka, that including the jump rope for 1 minutes intervals is so effective in turns of bringing your heard rate up and burning more calories during your workout. High knees are a perfect movement to engaging ýour abs! Great!
    Thank you very much for your way to intruduce the jump rope handling and how to come closer to the point to be able to manage it – little by little – step by step:-)!
    By the way, I will start to practice it as I am going to go on vacation and will bring my jump rope with me, as it´s easy to pack in and I will include it within my HIIT in Hotelroom 🙂 I also got good ideas from you reg Hotelroom based workouts;)
    All the best & Cheers

  5. private avatar image
    Private

    Private  |  Mza, Argentina

    I am doing a kind of double under challenge ( with my kids betting against) doing DUs without jump resting ( that is, continued DUs) and i have accomplished 50 jumps. I can tell it is exhausting but feels so good!!! I want to reach 100 jumps by the way!! wish me luck!

  6. private avatar image
    Private

    Private  |  colombo, srilanka

    Hi Zu. I can’t watch this video. The page is white. Please help

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Try it now and let me know if it works for you or not. 😉

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