Rope Jumping: From First Jump to Double Unders

Jump rope is the cheapest serious cardio available. Ten minutes in intervals and your heart rate will be higher than after half an hour of leisurely cycling. It also improves your footwork, timing, and coordination, which is precisely why it's on the program at every boxing gym.

First: the right length

Stand with one foot in the middle of the rope and pull the handles straight up. They should reach approximately your armpits. If the rope is longer, it will drag and you'll lose speed. Too short and you'll jump hunched over, which your back won't appreciate.

The technique in three points

You rotate with your forearms and hands, not your shoulders. Your elbows stay close to your body. And you jump low: two to three centimeters is enough, because the rope is thin. Those who jump high will be exhausted after thirty seconds.

A build-up schedule

Weeks one and two: eight rounds of thirty seconds of jumping with thirty seconds of rest. Weeks three and four: six rounds of one minute with thirty seconds of rest. Week five and beyond: three rounds of three minutes, like a boxing round. If you can do three minutes straight without a mistake, you're ready for the next step.

Double unders

In a double under, the rope goes around twice per jump. This requires a higher jump and faster handwork. Start with one double between ten normal jumps. Then one out of five, then one out of two, then consecutively. It goes wrong if you jump harder instead of rotating faster: the speed comes from your hands.

Basic or speed rope?

A plastic rope is forgiving and great for learning. A speed rope with a steel cable and ball bearings rotates much faster and more stably, which you'll need once you start doing double unders. The downside: a steel cable around your calf feels a lot less pleasant.

Surface and shoes

Don't jump on concrete if you can avoid it. A mat, rubber floor, or wooden floor will save you from calf and shin problems. Shoes with some cushioning in the forefoot are more comfortable than flat soles.