BACK TO THE OLD SCHOOL
At a fraction of the cost of flashier pieces of conditioning gear, the jump rope offers a lifetime of portable fitness benefits. Here’s the smart way to take it for a spin
Weight-loss exercises needn’t be complicated. Rope in a massive calorie burn with our primer on skipping
HOP TO IT
Whether you use a slick, precision-engineered speed rope or a heavy piece of climbing rope, skipping can deliver big results in next to no time. But flailing away cluelessly will only lead to frustration. Whip your form into shape with the following techniques and tweaks
01/ SIZE IT UP
Using the right length for your stature is crucial. Hold both ends and let it hang in front of you. Stand on the centre with one foot and pull it up until taut. Adjust until the handles are level with the midline of your chest, so there’s enough room for the rope to clear your head, but not so much that you’ll be clipping the floor excessively.
02/ LAUNCH TIME
Jumping rope is all about a consistent rhythm. Limit the space between your feet and the ground to between 2.5cm and 5cm. Keep your toes pointed down, and land softly on the balls of your feet, with a slight bend at your knees. Aim for minimal movement from your elbows and shoulders; generate rotation with your wrists.
03/ MAKE IT A DOUBLE
Now, it’s time for the show-off move: the double-under. Begin by drilling your singles with a higher jump than you need, as you’ll need this extra time in the air to get the rope around again. Start with one double, then a dozen or so singles, before reducing the singles between attempts until you string them together.