to you by the Department of Kinesiology
and Health at Georgia State University.
Double foot jump - Both feet take off from the ground slightly and land
Alternate foot jump - The "skipping technique" where feet are alternated
up and down while the rope makes itís revolution.
Alternate foot jump - The "skipping technique." (See above description.)
Running Step - A slight jog is incorporated while jumping/skipping over
the rope. A slightly faster pace with increased intensity.
High Step - The moderate run with a high knee lift to increase intensity.
Cross Step - While in the air during the jump phase, cross lower legs slightly
and land with legs crossed.
Side to Side - Alternate landing areas from left to right. Use caution
as getting familiar with where the rope might go may take time.
Legs - Calves and Thighs
Use a floor surface that is even, non abrasive and limits friction.
The length of the rope - when you step on the middle, the end sections
of the rope should fit comfortably in the hands and reach the middle of
Remember to lift feet off floor just high enough for the rope to pass quickly.
Try not to jump high and land hard.
Keep shoulders relaxed and turn the rope with wrists.
Have patience. Start slow, then increase slowly.
Make sure to land on the padded portion or balls of the feet to avoid knee
This is an impact sport, so use caution with regard to your knees and ankles.
States Amateur Jump Rope Federation
News Story on Jumping Rope
Contact a local community, university or fitness facility.
Go to The Exercise and Physical Fitness Home Page
Exercise and Physical Fitness Web Page is an ongoing project by graduate
students in the Master of Science program in Exercise Science in the Department
of Kinesiology and Health at Georgia State University. This project was
created by J. Andrew Doyle, PhD, and was last modified on: March