Jumping rope has been a staple exercise in boxing drills, practice and even warm up. From personal experience, jump rope is the #1 exercise that works the whole body, shoulders, arms, feet, core. It will help you with agility, coordination and rhythm.
I have run fitness classes and add jump rope as one of the exercise, what I found out just surprised me! Not everyone knows how to jump rope. Every jump is trip over a rope.
Right Length of rope
is one step usually overlooked. Now imagine trying to shop for a pair of pants but you don’t know what size, you wouldn’t bother to try it on so you assume you are size M, you purchase size M. Then you realised after when you try to wear it to go out, it’s a bit tight thinking you should have bought size L. How do you get the right length for jump rope? This one tip makes a huge difference for me. I have explained this in my post boxing skills for beginner. I am going to give a summary here:
- step on the middle of the rope and measure the end of the rope up handle till in between your armpit and shoulder ( if you are beginner)
- try skip for 5 to 10 times without any stop then it is right length FOR YOU!
*this is baseline for everyone, if you trip over it might not be because of the length. It might be other factor that contribute to this. Read more below so you can determine what is your shortcoming in jumping rope
Jump without the rope
any movement can be daunting to begin with. No one taught us about fear but it is all self created in our head. You have learn how to crawl, move and JUMP. This is for you who fear of jump rope. I suggest mimic the movement of jump rope without the rope attach in your hand.
- stand with both feet shoulder width stance apart.
- slightly bend your knees (soft knee). *shouldn’t locked your knee
- bring your heels slightly off the ground, keep your hands by your side
- jump 1 inch off from the floor for 10 times.
- relax your shoulder neck
- breathe in through your nose and exhales from your mouth
*REPEAT THIS ABOUT 10 TIMES WITH 10SECONDS REST
Your hands
moving a jump rope is not a shoulder rotation. You don’t even have to move your shoulder, stay relax while you jump rope and that helps get the rope smoothly turn and pass your feet is your wrist and forearm. Remember jump rope is about rhythm and coordination. When holding the ropes, keep your hands closer to your body. If you continue tripping over your rope I suggest you do the next thing that is practice with the movement of getting your feet in rhythm without the jump rope like I wrote in the previous paragraph. I believe in practice 1 specific drill for over a period of 7-14days till I get it right.
Remember back in school, everyone I knew HAD to jump rope. (boy how we hate that PE lessons!). If we have done in school when we were kids, it means our mind and body remember it, matter of doing it again.
HERE IS A SIMPLE AND GREAT VIDEO FOR JUMP ROPE
Benefit is same as running, walking, hiking
This is by far the greatest benefit your body in terms of cardiovascular. 10minutes of jump rope can burn 160calories. Imagine what happens to your body for 10minutes per day over the period of 30days?
Other than burning calories, jumping rope improve bone density. Not everyone can maintain high calcium diet. We can’t deny aging process, our bone gets more brittle as we live longer, so what is stopping anyone to start jumping rope. 
In this process, you will notice your calves gets a good workout. Rarely in any exercise works on our calves! You wonder why? You will be on the ball of your feet most of the jump. Rarely your heels touch the floor.
Try it out, like everything else, set a small goal and do it everyday. 10minutes a day or if you prefer to jump 100 for day 1 and increase till you are able to do 30days. Trust me on this, it gets more fun than as you go along and progress more each day. Let me know if you done it and what was your experience!