“It might take a few goes, but you should be up to skipping on the spot with your feet together in no time.”
Skipping / Jump rope is easy, it’s just about putting in the practice.
Starting-out – For a complete beginner I always think it is best (as described in the video) to start without using the rope and just jump on the spot with your feet together and learn to jump to a rhythm.
The Rope – Once you feel comfortable jumping on the spot it’s time to introduce the rope. It might take a few goes, but you should be up to skipping on the spot with your feet together in no time. Even doing it like this you will get the benefits of the eye to feet coordination, timing and a great leg workout.
Feet – Make sure you are skipping on the balls of your feet, that you have your feet together and that you are using your wrists and not your whole arm to rotate the rope.
Hands – Keep your elbows in and your hands close to your sides, a common problem when first learning to skip is your arms slowly getting further away from you body, this lessens the height of the rope and causes the rope to hit your feet.
What Next? – So, you can now jump on the spot with a skipping rope and you can keep it going. The next step is to transfer your weight from foot to foot. Once you’ve perfected this, double up on each foot. So 2 hops on the left foot then 2 hops on the right and so on….
Skipping with High Knees – Now it’s time to get your heart rate up and your blood pumping. Try running on the spot with your knees high, all the while using your wrists to rotate the rope.
Skipping Warm-Up – A great way to start any exercise session and warm-up with the rope.
• Skipping “EASY” – light skipping feet together (2 mins)
• Skipping “KNEES HIGH” – get your knees as high as you can (2 mins)
• Skipping “EASY” – light skipping foot to foot (2 mins)
• Skipping “KNEES HIGH” – get your knees as high as you can (2 mins)
• Skipping “EASY” – light skipping foot to foot – twice on each foot (2 mins)
• Skipping “KNEES HIGH” – get your knees as high as you can (2 mins)
12 Minutes doesn’t sound like a lot of time to build up a sweat, but if you’ve never skipped before, you will be really surprised at just how effective skipping is and that is why skipping is still so important in boxing to this day. It tones the legs, works the arms and the core and makes you lighter on your feet.
Related posts …
Boxing Footwork – Footwork Patterns
Boxing Advice – Moving & Punching