Jump Rope Training

There are only a few essentials necessary to start a rope skipping routine.  A few pairs of good athletic
socks, a decent pair of cross training tennis shoes, light weight clothing,  and of course a good jump
rope.  If you are going be jumping on concrete you may opt to purchase an exercise mat to soften the
jumps.  Make sure the mat is not too cushiony.  If it is it will hamper the jumps as your workout
progresses.  You may also opt to use a stop watch and use it any way you wish, but my routine is
strictly counting skips and the amount of time is of no concern.  If you do use a timer and stick with
jumping rope, once you have established your rhythm, you will notice that you are consistently doing
x number of skips in x amount of time. 

     The following table gauges the proper rope length, and is virtually identical to all of the rope length
tables I have seen.

Rope Individual’s      A tip is given to hold each end of the rope individually, place
Length Height one foot in the middle of the rope and fully extend each end.  It is

8′ 5’5" and under suggested that the ends should reach to your armpits.  I
personally do not agree with the table or the tip.  The truth is, no
9′ 5’6" – 6′
matter what length the rope you purchase is, it will most likely
10′ 6’1" – 6’6" have to be adjusted by tying one or two knots on each end, or
11′ 6’6" and over you can purchase an adjustable jump rope.  I am 6" even and
buy ropes that are 8’6", and adjust the length by tying two knots
on each end.  This shortens the rope only one half of an inch. 
The result being when skipping rope, the rope is clearing my head by no more than four inches and
just skimming the surface.  And that is how I suggest you gauge the proper rope length.  The reason
being is that if too much rope is striking the surface it will exponentially increase the chance of
missing skips.  Too much rope striking the surface will decrease the rope’s speed just enough to cause
one or both feet to contact the rope and getting you very, very frustrated. You can either have
somebody watch and tell you the rope’s clearance above your head, or if possible jump rope in front of
a mirror at the gym.  The second table contains my suggestions for rope length.

Rope Individual’s     

Length Height
 
7’6" 5’5" and under
8′ 5’6" – 5’9"
8’6" 5’10" – 6′
9′ 6’1" -  6’4"
9’6" 6’5" – 6’8"
10′ 6’9" and over
      
     Before you begin to skip it is important to stretch your
thighs and calves. Refer to the above pictures for excellent calf
and thigh stretching techniques. Stretching each leg for two to
three minutes is fine.  I highly recommend adhering to the
workout routines I give.  I say this because the calf muscles
are going to be used in a way they have never been used 
before.  Do not fool yourself, jumping rope is tough.  If during
the first month your legs are still feeling light as you are
nearing the workout’s end and you are thinking of continuing
for a few minutes more, don’t.  More than likely you will regret
it for at least a couple of days.  It is also important during this
time that you get the rhythm down, finding a rope twirling and
jumping speed you are comfortable with, slowly gaining better
coordination skills.  

     Skippers choosing an outdoor workout definitely want to

use a beaded jump rope (above, left).  Besides weighted jump
ropes they are the heaviest and enable better rope twirling on
windier days.  Also, when beginning you do not want to use a
rope that is too lightweight as the speed rope above on the
right.  Regardless of where skipping you don’t want to start off
with a rhythm that is too fast paced.  You will simply miss
more often, a lot more often.  A rope weighing just a few
ounces more will allow you to better develop coordination skills
leading to your rhythm mastery.

Week One:  Nice and Easy

Days one through three:  500 skips.  Do 25 skips using both

legs simultaneously then rest by counting to twenty.  Repeat
this seven times, now you’re at 200 skips.  Next do two sets
of  50 skips each. That’s 350 skips. Then do two sets of 75
skips each.  Done, 500 skips!  Repeat the stretching, but this
time stretch the calves twice as long.

Days four and five:  800 skips.  Do ten sets of 50 skips, then
four sets of 75 skips.  Stretch those calves!

Days six and seven:  1,000 skips.  Do eight sets of 50 skips,

four sets of 75, and finish with three sets of 100 skips.  Stretch
those calves!
     If you need to take longer breaks between sets, do so.  By no means do you have to do this within
one week.  If you feel your legs need a break,  take a day to rest.    If it takes ten to fourteen days to
do this first ‘week’ that’s fine; you get the idea for the following ‘weeks’.  Remember, when you miss
get right back at it.  Don’t get discouraged, you will get the rhythm down.  One other tip (this is
especially relevant when for the first time you are skipping without a rest for a few minutes):  If your
feet are experiencing a gradual burning sensation it is very possible that your shoes have been tied
too tightly.  If this happens try loosening the laces a bit, give your feet some breathing room.

Week Two:  Pick it up a bit and add some spice

Days one through three:  1,200 skips.  One set of 50 skips, six sets of 75 skips, five sets of 100
skips.  Remember to rest and stretch!  The last two sets of 100 skips each you are going to alternate
legs, that is, jog in place.  100 skips should be pretty easy to do this, your feet and calves are getting
a little break now.

Days four and five:  1,500 skips.  One set of 50 skips, six sets of 75 skips, five sets of 100 skips,
and five sets each 100 skips alternating legs.

Days six and seven:  1,800 skips.  One set of 50 skips, ten sets of 75 skips, eight sets of 100 skips,
and two sets each 100 skips alternating legs.

For days four through seven feel free to do the alternating leg sets any time during your workout, they
don’t have to be done last.  You can mix it up with all workouts.

Week Three:  Let’s give the breaks a little break and gain some stamina

Days one through three:  1,800 skips.  Twelve sets of 100 skips, three sets each 200 skips
alternating legs.

Day four and five:  2,000 skips.  Fifteen sets of 100, two sets each 250 skips alternating legs.

Day six and seven:  2,000 skips.  Ten sets of 150 skips, two sets each 250 skips alternating legs.

If you feel you need to take longer breaks during sets, do so.  If you feel you can do the 2,000 skips
with longer sets, go ahead but don’t do more.  Stretch!

Week Four:  Time to get tough and show off that stamina

Days one through three:  2,550 skips.  Five sets of 150 skips, three sets of 300 skips, three set of
300 skips alternating legs.

Days four and five:  2,700 skips.  Six sets of 300 skips, three sets each 300 skips alternating legs.

Days six and seven:  3,000 skips.  Two sets of 300 skips, one set of 400 skips, one set of 500 skips,
three sets each 500 skips alternating legs.
Week Five:  You’re getting good, time to show off a little

Days one and two:  3,000 skips.  Repeat week four, day six/seven.

Days three and four:  3,000 skips.  Three sets of 500 skips, one set 1,000 skips alternating legs,
one set 400 skips alternating legs, one set 100 skips (5 skips on one leg then 5 skips with the other
leg).

Days five through seven:  3,000 skips.  Two sets of 750 skips, one set 1,200 skips alternating legs,
two sets each 100 skips (5 skips one leg 5 skips other leg), one set 100 skips (10 skips one leg, 10
skips other leg).

     I’m sure you get the idea by now.  My suggestion is to stay at 3,000 skips until you can do 3,000
skips without stopping.  That is what I did.  I did not progress past 3,000 skips until I could do 1,000
skips with both legs, followed by 1,000 skips alternating, finishing with 1,000 skips(100 skips one leg,
100 skips other leg).  That was over thirty years ago so I really don’t remember how long it took me
to reach this point.  But I did it gradually, and after staying at 3,000 skips for a while my stamina
grew stronger and stronger.  Before long I was doing 4,500 skips, then 6,000 skips, and plateaued at
9,000 skips five times a week.  Once you master the rhythm and start doing 1,000, then 2,000, then
3,000 skips without a miss you’ll have the urge to do better and skip longer the next time.

     Get motivated and get jumping!