How To Jump Rope Tutorial

Here is a tutorial I put together covering the main things you NEED to know when starting out with the jump rope. How you start can really set the pace for how quickly you will progress in learning this exercise. Form and technique are by far the most important aspect. Don’t teach yourself bad habits that will hold you back and frustrate you. It’s all laid out for you in this video, you just have to put it into action!

Will Power Vs. why power

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Have you had one of those days you look in the mirror and it hits you, "where in the heck did that belly come from? What happened!?"

Ugh, that sucks sooo bad. It’s like it comes out of nowhere as if you put the weight on overnight, like Tim Allen in The Santa Clause. But it doesn't. It happens over time. Ever heard of how you boil a frog alive? You start by placing the frog in a pan of warm water and slowly heat it up to boiling. The frog doesn't even know what’s happening until it’s too late. That is EXACTLY what we do to ourselves by gradually eating more and more junk food.

HOW DOES THIS HAPPEN

Extreme diets. You change your entire diet because you want to see fast results. You make progress, see the numbers on the scale drop and some changes in the mirror. But then...after a while you start to crave those yummy foods. Chocolate. Chips. Pizza! You try to resist, but the monkey on your back will not leave you alone. You finally give in and tell yourself that you'll only have a little. "I've been so good lately, and I can handle it."

A little turns into a little bit more. Pretty soon you're having these little “snacks” every other day then every day then... I think you know where this is going.

(KSHH!) Did you hear that? That was the sound of your WILL POWER shattering.

This brings us to that day you look in the mirror and see that you have erased all progress you had made. Let’s put an end to this vicious cycle and discuss why will power won't help you reach and KEEP your goals.

If I Only Had More Will Power

Guess what…..it wouldn't help. If I can guarantee one thing it's that will power will always fail. We are human. You can't just decide to do everything perfect. If that were the case we wouldn't be having this discussion. But, we are tempted everywhere! Ads, commercials, co-workers birthdays, "but it's Stacy's birthday, it would be rude to not have a piece of cake, I'll make it a little one." HA! We all know how that ends don't we. You go back for one more little piece.....FOUR or FIVE different times! By the time it’s done, you have eaten enough to make up one gigantic piece.

Will power, when it breaks…it breaks! It’s great for getting started and will even help you get some initial results, but you have a limited quantity of will power. As you face craving after craving, your supply will run low and will begin to sputter like a car running out of gas. And then…. you cave.

What then?

First off, you need to avoid extreme diets. Rome wasn’t built in a day and same goes for your dream body. If you have experienced it like I have, it most likely took you a while to get out of shape and it will take a while to get back into shape. The good news is it’s not a race.

So, assuming you’re on a good nutritional program, how can you continue to stay on track and avoid this seeming inevitable failure?

Developing Your Why Power

Why are you doing it? Why do you want to lose weight, live healthier, & get stronger? 

 What is your why?

What makes a 'why' more powerful? It is the manifestation of your true feelings and beliefs. It's the driving force behind even thinking about depriving yourself of anything you like, or taking on a challenge that will clearly test your resolve.

Your ‘why’ will act like a fast recharge for your will power. Whether you want to get a handle on your blood pressure so you can stop taking medications or you’re sick of weight being an issue in the family and you want to be the healthy example they need, those are why's worth fighting for! Every time you get a craving and you think “is that cookie worth more than my why?”, it will give you the strength to turn it down.

A good 'why' will recharge and refresh you. It will push you onward through all those tough moments you would otherwise cave under.  Don't settle for okay, you're better than okay. You deserve to enjoy this life to its fullest. People are counting on you, they need you, and they want to see you succeed. Will it be tough? Of course. Everything worth fighting for is. So find your 'why' and be the proof to those in your life that it is possible to be healthy, be fit, and have your cake and eat it too!

Putting it into Action:

 At the top of a page write down a SMART Goal (Specific, Measurable, Attainable, Relevant, Time bound).  

Examples:

Bad goal = I want to lose weight.

Good goal = I want to lose 10 pounds in the next 1.5 months by eating better and working out no less than 3 days a week.

Then list out 10 different reasons you want to achieve that goal. They don’t need to be perfect. This is to get your mind thinking about why you want this goal and what it will mean to you when you achieve it.

Once you have 10, go through the list and eliminate the ones that are superficial. Narrow the selection down to your top 3. These ‘Why’s’ should tug on your heart. They should elicit a response deep inside you. If you don’t have 3, that’s okay. One great ‘why’ is all you need.

Hang onto your top Why’s. Put them on the fridge, the bathroom mirror, or on your cell phone background. Anywhere you will always see it and be reminded why you are striving for your goal.

Fight for it! You got this!

What is your greatest struggle with your commitment to fitness? Tell me in the comments!

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3 Things To Consider When Buying Your New Jump Rope

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Using a quality jump rope is essential to learning and improving your skill level. It is the difference between having fun and enjoying your workout and becoming frustrated and never picking it up again. There are 3 major characteristics to take into account when choosing a jump rope and they are length, weight, and quality. Let’s cover each of these in more depth so you understand exactly what to look for.

Rope Length

Rope length is determined by your individual body type and ability level.

Beginners

If you are brand new to jumping rope, the general rule of thumb is to select a rope length that when you stand with one foot in the middle of the rope, where the rope attaches to the handles should come up to your upper chest or armpit level.

This sizing method will provide some excess length as you are learning the proper form and technique of jumping rope. It will let you perform the exercise and allow room for common errors among those starting out.

Intermediate to Advanced Jumpers

If you fall under this category, you most likely have a current jump rope that you have been using. If you are happy with the rope length of your current rope, then you will want to try to match a new rope to the length of this rope as close as possible. If you want to try a shorter rope length, but your current rope is not adjustable, you can try tying a knot on one side 4 to 6 inches from the handle. If this is still not short enough repeat the process on the other side.

If you have a rope that can be cut to length, less is more! Once your rope is cut, there is no putting it back together. Whenever shortening your rope, it should be done conservatively taking no more than an inch off at a time. 

Caution: When shortening your rope it is removing excess length which creates less room for error when jumping. It is common for this to initially cause more trip ups and frustration when first trying to jump with this now shorter rope. Be patient and pay attention to when you are tripping. It is usually caused because your form or technique is off. Try to identify the cause and make adjustments. Practice with this new length for at least a day or two in order to see how you adjust before making a determination whether it is too short for you.

Rope Weight

The weight of your jump rope is very important depending on your skill level. This is not a common topic that most beginners or even intermediate jumpers will come across and can lead to a lot of frustration. To be clear, when talking about rope weight, I am referring to the actual weight of the rope itself.

Note: Many ‘weighted jump ropes’ on the market only have the weight in the handles of the jump rope. This is pointless. If you are using proper form and technique your arms should be moving very little which eliminates any potential benefits of having the weight in the handles themselves. Isolation holds of 1 lb handles to the side of your hips is not the name of the game here. Don’t be fooled by this gimmick.

The most common jump ropes on the market have been created with speed being the primary focus. These ropes are super light as well are their handles. It took me a long time to become proficient with a really light speed rope due to the lack of feel and feedback from the rope. If you are having a hard time feeling where the rope is during its rotation around your body, it makes it very difficult to know when to jump and to tell how fast it is moving. These ropes are best suited for advanced jumpers who have developed a fine touch and want to specialize in speed skills.

If you are a beginner, the most effective jump rope weight for learning is around a 1/2 lb. This weight provides excellent feel to the user so you can easily determine when the rope is coming around to your feet in order to know when to jump. I have taught many jump rope clinics and have found that jumpers of all levels can highly benefit from a heavier rope. 

Now from a fitness standpoint and being an avid jump roper, I prefer to have options. I certainly like to use a lighter rope to develop speed, agility, and coordination. But I also want to develop more strength and explosive power by using heavier ropes. In the past there was no easy fix to this dilemma except to find different weighted ropes and buy them individually. This is not the case anymore, so lets discuss rope quality and then I will share the rope I personally recommend.

Rope Quality

I am all about quality and suspect that you are too. Nobody likes to spend their hard earned money on something only to have it break a few days or weeks later.

What does a quality jump rope consist of?

  • Durable handles with a quality grip

  • Ball bearings for the rope to rotate smoothly

  • Ropes that can be used on various surfaces including the outdoors

  • Backed by a company who supports their customers and that look out for their best interests

A quality rope will be made of durable components, used and abused by many, and have the testimonials and reviews to back it all up. The online shopping world offers tons of reviews on products from actual customers who have experienced the goods first hand. I am a huge advocate of doing research before buying a product. The more expensive a product is, the more research you should do. 

All of that being said, the question still remains. What jump rope should you get?

My Jump Rope Of Choice

I have been jump roping for nearly a decade. For much of that time I have worked closely with Crossrope Jump Ropes. Dave Hunt, the owner and creator, has become a good friend of mine. Having used many other jump ropes, there simply is no comparison in the market. Crossrope is a company committed to making the most innovative jump rope system available. 

“What makes Crossrope so great, it’s just another jump rope right?”

Not exactly. Crossrope is the first interchangeable jump rope system. Their latest release is the Infinity Rope System which has a total of four weighted ropes weighing in at 1/4 lb, 1/2 lb, 1 lb, and 2 lbs.

These ropes are great for all skill levels and I enjoy the ability to change ropes and bring more variety to my workouts. 


In your search for the right rope for you, I would certainly recommend taking a look and this system, which you can do by clicking here!


If you have any questions regarding choosing a jump rope, shoot me a message through the contact page. I am happy to assist in any way I can!

Watch My CROSSROPE Review Video