1. Be Patient & Don’t Quit: You’re going to be rusty at first. You might even get frustrated with how often your feet get tangled in the rope. As an alternative, try starting off with an “invisible” rope to get the feet movements down, and to practice form & get your entire body acclimated to skipping.
2. Stay Consistent With Your Training: Improvements will come quickly when you practice often, however, also be sure to take proper rest days from your skipping for the safety of your ankles and knees. As you improve, it’s time to start using a good, reliable speed rope! I’ve tried a bunch of different speed ropes. Many were overpriced or poor quality, and one reputable name brand even broke on the first use. Do yourself a favor and go with my top speed rope pick.
3. Your Form and the Rope: Don’t take big swinging movements with your arms when you turn the rope. It’s a small movement in the wrists that should turn yourrope. Also, adjust the rope to size it properly for your height. To custom measure your rope length, stepping one foot onto the middle of the rope, the ends of the rope should reach to your armpits.
SPEED ROPE INTERVAL WORKOUT
Beginners, shoot for 5-10 minutes of speed rope intervals (5-10 interval rounds). Each round is 60-seconds, consisting of 40-seconds of skipping and 20-seconds of rest. You might get tangled in the rope during each 40-seconds of skipping, but get back to it right away, aiming to rest only during the 20-second break.
Using your interval timer, set it for 5 to 10 rounds of 40/20. In the pic, I’ve set mine for 30 rounds (30 minutes total minutes of rope interval training). BOOM!
Have fun with it! Speed rope training will burn your fatty parts into svelte-dom and do wonders for your cardio endurance. It’s also a great cross-training workout.