This Training Guide provides both general information about jumping rope and specific instructions for JumpRopeSprint racing, which involves running as fast as possible while twirling a jump rope one revolution for each step. It is thrilling for participants and spectators alike, and not difficult to learn.
The benefits of JumpRopeSprint racing include improved speed, stamina, coordination, agility, concentration, upper body strength, and especially psychological composure.
This Training Guide may be used to train yourself or entire groups of people, in gym classes or at fitness clubs, for example. Accompanying video clips may be viewed in their entirety on the Instruction page at jumproperun.com.
2. Safety Warning and Tips
Jumping rope is a strenuous activity that places strain on the body, and also increases the chances of injury due to falling down. Running with a jump rope adds to both the impact pressure and risk of injury. Exercise on a smooth, flat surface. Hold the jump handles loosely in your hands, and in the event of a tangle, release the handles to reduce the chances of pulling yourself down. Children should be supervised.
3. General Tips on The Basic Bounce
The proper rope length helps you optimize both your technique and performance. To set the proper rope length, place one foot on top of the middle of the rope and hold the handles up together evenly so that they reach a person’s chin or shoulder.
Loosely hold the handles at your sides and relax. Start with the rope behind your feet, and swing the jump rope upward and over your head. Try to stay on the balls of your feet, and minimize the bend in your knees, bouncing just high enough for the rope to pass under your feet. The goal is to perfect your timing and use the least amount of energy to jump, rather than jump unnecessarily high in order to clear the rope. Also, try to keep your elbows near your sides, and primarily use your wrists, not your arms, to twirl the jump rope.
Remember to develop a proficient technique before gradually increasing speed. Go slow at first and try not to “half-jump” in between each step. If this is your tendency, then go even slower until you feel the rhythm of the exercise. Concentrate on jumping only once for each revolution of the rope.
If you are having difficulty with any particular exercise, try practicing your timing by swinging the jump rope in one hand at the side of your body and time your jumps to occur just before the rope hits the ground.
4. Simple Routines
Once you feel comfortable with the Two-Foot Bounce, keep one foot off the ground and use the other foot to repeatedly jump the rope. Try to keep the rest of your technique the same.
This exercise is somewhat more difficult because it requires greater balance and places more strain on the foot, ankle and leg doing the jumping. However, it should not require additional coordination, because you are simply holding one foot off the ground while jumping with the other foot. Do not over due this exercise and stop if there is any pain in the knee.
This exercise involves jumping in place with the feet taking turns jumping the rope. Once you feel comfortable with the One-Foot Bounce, try switching feet with each revolution of the rope. Jump off your left foot and land on your right, or vice versa.
This exercise is somewhat more difficult because it requires a different level of coordination. However, it should be less strenuous than the previous exercises because you are shifting your weight back and forth between your feet.
5. Combined Alternate Step and Jogging
This exercise involves alternating steps while moving forward and develops the technique used in JumpRopeSprint racing.
Once you feel comfortable with the Alternate Step exercise, you start moving forward by concentration on jumping over the rope with each stride. Go as slow as needed until it you become comfortable with your timing.
As you pick up speed, don’t be discouraged if you trip up a few times. This exercise is sort of like juggling, and you have to find the proper rhythm. When you get more comfortable, accelerate your pace. Eventually, you can run almost as fast with the rope as you do without it. You will also quickly discover that this exercise provides a tremendous aerobic and psychological workout.
6. More Routines
Combined Two-Foot Bounce and Alternating Steps
This exercise involves switching between Two-Foot Bounce and Alternating Steps every four revolutions of the rope. In other words, bounce four times on both feet, then bounce four times on alternating feet, and then repeat the sequence.
Double One-Foot Bounce
Do the Alternate Step exercise but jump twice on one leg before switching to the other. An advanced variation on this movement is to kick the lifted leg slightly forward and point the toe on the second bounce before swinging the rope underneath it.
Alternating One-Foot Bounce
This movement is similar to the previous exercise but with a series of one-legged jumps in between the doubles. Jump twice on the left foot, once on the right foot, once on the left foot and then twice on the right foot, once on the left, once on the right and then repeat the sequence.
Combine the basic bounce, alternate step and double alternate step with a four count repeating sequence.
Perform one or more of the foregoing exercises while rotating in a stationary circle. Take your time at first.
1. Shoes must comply with both national and local track and field standards. Jump ropes must be unmodified
2. Competitors will occupy assigned lanes behind a start line with a lane space between each competitor and no more than 5 competitors on a 9 lane track.
3. A signal will indicate the start of the race.
4. In the event of a first false start, there will be a re-start. After a re-start in any given heat, any competitor that false starts in that same heat will be disqualified.
5. Competitors may complete the first stride forward of the start line before jumping over the rope.
6. After the first stride, a competitor must jump over the rope once per stride.
7. A competitor’s finish time will be determined when her/his chest crosses the finish line, provided that she/he completes one stride and rope-jump after her/his chest breaks the plane of the finish line.
8. Disqualification from a sprint race occurs if a competitor:
(a) engages in a false start immediately after a re-start;
(b) leaves her/his assigned lane;
(c) releases either end of the rope; and/or
(d) takes a stride without also jumping rope (except for the first stride).
9. For longer distance races and relay races, any release of the rope or any missed rope-jump must immediately be followed by completely dropping the rope before resuming forward movement.
10. In a Semi-Final race, if a competitor hinders another competitor, then the hindered competitor will receive an automatic opportunity to compete again and post an advancing time.
11. Officials shall have discretion to make decisions that are reasonable and in the best interest of the sport.
A. Suggested Divisions for JumpRopeSprint 100m Races
Men’s Elite and Women’s Elite (top 8 male qualifiers and top 8 female qualifiers)
Men’s 18-33 and Women’s 18-33
Men’s 34-49 and Women’s 34-49
Men’s 50+ and Women’s 50+
Boys’ 14-17 and Girls’ 14-17
B. Each competitor shall be given at least 2 opportunities to post a qualifying time. The top male and female qualifiers advance to the quarter or semi-finals, depending on the number of competitors.
C. Format for Event with more than 8 Entrants
Qualifying Round – Up to 2 Opportunities to post a Qualifying Time. The 8 best Qualifying Times advance to the Semi-Finals. After completion of the first Opportunity, the worst times begin the second Opportunity
Semi-Finals (8 competitors)
2 races with advancement to the Final Race for the 2 winners and the 2 next best times. Races are seeded based on Qualifying Times
Final Race (4 competitors)
D. Format for Event with 5-8 Entrants
Semi-Finals – Up to 2 Opportunities to post a Qualifying Time. After completion of the first Opportunity, the worst times begin the second Opportunity. Top 4 Qualifying Times advance to the Final Race
Final Race (4 competitors)
E. Format for Event with 2-4 Entrants
Final Race (2-4 competitors)
F. Format for 4 x 100m Relay
The selection of relay teams shall be at the discretion of the event officials, with the intent of making each team both competitive and diverse.
Up to two opportunities to post a Qualifying Time
Top 4 Qualifying Times advance to the Final Race