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The health benefits from jumping rope have been widely documented with its resurgence over the past decade.
But just in case you’ve been living in a cave, here's a quick recap. Jumping rope improves your cardio, coordination, agility, muscle stamina, mental focus, and bone density. Research has even shown that jumping rope flushes your lymphatic system, which leads to an increased immune system. But it’s difficult to reap all of these wonderful benefits if you make these 5 common mistakes that beginners are often guilty of.
Using a jump rope that is not properly sized for you. The most common fault is using a jump rope that is far too long. Using an overly long rope will lead to constant tripping and frustration while also engraining poor form and technique. You should never use a rope that is longer than your height plus 3 feet. A shorter rope will lead to greater efficiency and control.
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Using a jump rope that is too light for you. A light jump rope cord or cable is often the Achilles heel for new jumpers. The reason is that the lighter cords do not provide enough resistance that allows the jumper to feel where the rope is in relation to their body. This causes the jumper to mis-time the jumps. A heavier cord or cable between 3-4 ounces in weight is ideal to develop a good sense of timing and rhythm with your jump rope.
Not knowing the contact point in front of the toes. Most people think the rope tapping the ground in front of their toes is just a natural phenomenon that happens automatically. This couldn’t be further from the truth. It is the jumper’s responsibility to try and make their rope graze the ground about a shoe length in front of their toes. That is the optimal spot for the rope to make an audible sound and then slide past the feet.
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Not knowing what good form should look like. As kids growing up we used to always watch our favorite sports heroes on TV, then go out in the backyard and try to emulate their style and moves. Nobody does that anymore. People tend to jump rope in their comfort position rather than in the correct form. Study accomplished jumpers and take note of their arm position, technique, and posture. Then try to emulate their form.
Not analyzing your own form and make adjustments. People tend to operate from a “completion is success” approach. Meaning, if you complete the rep, then success was achieved. This approach does not account for the quality of rep and the virtuosity of movement. Then people will often make the same mistake over and over, hoping for a different outcome. It is highly recommended to video record your jump rope sessions and analyze your technique and form. Look for imbalances and a lack of symmetry in your jump rope’s shape and form. Then make corrections until you achieve the desired result.
So if you want to take advantage of all of the wonderful health benefits that come from jumping rope as well as get connected to an amazing fitness community surrounding jump rope, then make sure to avoid these 5 common pitfalls.
RXSG CEO Dave Newman discusses the top 5 jump rope rookie mistakes. Watch the complete video to dodge them and improve your jump rope skills!
1. Use the correct-size jump rope that is not too long for you and favor the shorter rope.
2. Use a jump rope cord or cable that is between 3-4 ounces in weight to develop good timing with your rope.
3. Pay attention to the fact that your rope lightly grazes the ground about a shoe length in front of your toes before every jump.
4. Study accomplished jumpers and try to emulate their form and technique.
5. Our final tip is to constantly self-analyze your form and technique by recording your sessions or jumping in front of a mirror and making adjustments as needed. Paying attention to these five common mistakes will definitely ramp up your learning curve and help you maximize the health benefits of jumping rope.