Hello David,

Here is a quick response to your question (from just one persons’ perspective…)

For someone getting started, sets and reps are a great idea. The following progression is a bit standard, and should be tailored to your starting proficiency level (that means if you can already quite easily jump 10 times without missing, move up the scale to your ability level and go from there)

1. Start with 10 sets of 10 jumps.  Work on a good solid rhythm. Rest a few seconds between each set.  Do this five times a week.

2. Gradually increase the amount of jumps for each set, and decrease the number of sets. Your goal is to do one set of 100 jumps.

3. Once you can do 100 jumps in one set without missing, then start timing yourself.

4. Try to jump two sets of two minutes five days a week,

5. Next try 3 minutes 2 sets five days a week,

6. 4 minutes 2 sets five days a week

7. 5 minutes two sets five days a week and so on until you reach 10 minutes of consistent jumping. 

It depends what your fitness goals are as to the length of time and intensity that you jump.  Basically, if you are trying to improve endurance and burn fat, jump rope for longer periods (3 sets of 10 minutes) at a medium relaxed pace, while occasionally adding tricks and intensity to keep it interesting and varied.

If you are jumping rope as a way to improve cardiovascular strength or improve your anaerobic threshold, then you should jump for shorter periods at a higher intensity.

Jumping rope is a versatile and simple exercise activity.  There is no one way to do really do it just right.  The beauty of this sport is the creative and athletic nature. Feel free to follow your instincts and train in a way that compliments your style of movement or desired fitness goals.

I recommend that you learn to alternate feet and two foot jump.  Try and alternate between these two moves during your sets.  Boxers gently shift their weight from one foot to the other the same way they do in the ring.  Practice this without your rope first.

Turn your rope quickly so you can keep your feet close to the floor and light as a feather.

Good luck. I hope that helps. – and welcome to rope jumping.

-----Original Message-----
From: tiempofugo [mailto:tiempofugo@...]
Sent: Monday, November 17, 2003 7:23 PM
To: jumprope@yahoogroups.com
Subject: [Jump Rope] i need jump rope basics

hi, i'm new to the group and new to skipping.  I'm not into becoming
a jump rope athlete or competitive, I'm way too old for that (34). 
I'm a male and didn't really skip much as a kid.  I'm just interested
in getting some of the basics to use skipping as a cardio excercise
to burn some fat.  My sister in law gave me a jump rope, i think it's
a really good one, the handles are weighted and the rope itself looks
like a rubbery, plastic kind of material, the brand is called "Weigh
to Jump" (that's what it says on the handle.  The basics I'm
interested in knowing is:

1)  is it good to do sets and then reps.  what's a good starting
point?  (for example 100 jumps, 3 reps).  How long in between reps?

2)  what style of jumping is best, both feet, one foot at a time,
alternating...?  How do the boxers do it?

and any other advice would be helpful.  thanks.

--David (from Toronto, Canada)