How to day 1: how to master the basic jump - 14 days to master the jump rope

Steps

1. The basic jump, feet together, light on the balls of your feet, one inch up. Stay tall. No bending at the hips or knees, no kicking your heels back. Quads engaged, glutes squeezed, core tight.

2. The single-hand swing, wrist, grip, fingers. Hand close to the hip. Stop spinning from the elbow.

3. The toe catch, raise your toes, land the cable right below your legs. This builds your awareness of where the rope actually is.

4. Putting it together, one spin, one jump. Take off instead of catching. Slow is fine. Tripping is fine.

5. 100 basic jumps, no rope. Sets of 25 with rest between. Clean and simple. Master the takeoff before you ask the rope to cooperate.

6. Then swings, then toe catches, then add the jump.

Tips and common mistakes

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