Six Jump Rope Skills for a Sport Jump Rope Training Routine

Master these six basic jump rope skills to build your own customized Sport training Jump Rope routine:

  1. Two Foot Jump -This is where both feet are slightly apart and jump at the same time over the rope. Beginners should master this technique first before moving onto more advanced techniques.
  2. Alternate Foot Jump - This style consists of using alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute as compared to the Two Foot Jump.
  3. One Foot Jump -Think of this as “the Two Foot Jump on one foot only” or the Alternate Foot Jump without ever alternating feet!” Just jump on one foot only and keep your other foot from touching the ground.
  4. Criss-cross -This method is similar to the Two Foot Jump or the Alternate Foot Jump, with the only difference being that while jumping, the left hand goes to the right part of the body and vice versa for the right hand, with arms crossing in front of the body.
  5. Side Swing - This is a basic technique where the rope passes the side of the skipper’s body, without jumping over the rope. So the Side Swing isn’t really a jump at all, but it looks real cool when you combine it with the other jumps in your routine and it is very effective in building upper body and core body strength.
  6. Double Under - To perform a double under, do a higher than usual Two Foot Jump while swinging the rope around under your feet two times. It is possible to have the rope swing three times under the feet (triple under), but you only need to learn the Double Under for any Sport Training Routine, other than competitive Jump Roping!

Learn to perform first five basic jump rope skills slowly and quickly. The Double Under is always a high jump with a fast double under rope twirl. A slow jump take more than one second to perform, so you will do less that 60 jumps in a minute. A fast jump takes less than one second so your rate will be well over 60 jumps a minute.