Move · Videos · Technique · 7 min

How to Jump Rope: Beginner to Expert Skills

How to Jump Rope: Beginner to Expert Skills — video by Tony Jeffries Play · 6:47

Video by Tony Jeffries on YouTube · Open on YouTube

Olympic boxing medallist and coach Tony Jeffries teaches jump rope step by step: rope length, the basic two-foot bounce, running steps, crosses, double unders and a combined trick, then a simple one-minute-on, one-minute-off plan to build up to 10 minutes.

  • 7 min
  • All levels
  • High impact (jumping)
  • jump rope
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Step by step 6

Tap a time to watch that step in the video.

  1. Basics: a rope reaching mid-ribs; one big swing, jump with feet together, then turn from the wrists. 0:29
  2. Intermediate: run on the spot, then two steps on each side, then add a kick-out with the other foot. 1:18
  3. Crosses: cross your arms as the rope comes round, keeping them wide enough to jump through the loop. 2:02
  4. Double unders: one high jump with legs kicked forward and fast wrists, so the rope passes twice. 3:03
  5. Expert: a double-under cross, then add side-to-side rope swings between the jumps. 4:00
  6. Home plan: one minute of rope, one minute moving and shaking out, until you've done 10 minutes of rope. 5:32

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Choose a rope that reaches about the middle of your ribs
  • After the first big swing, turn the rope with small wrist circles, not the whole arm
  • For a cross, keep the arms wide enough for your body to get through the loop

What it works

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Joints it uses 2 takes load

  • Knees takes loadlanding every jump, high double-under jumps
  • Ankles & feet takes loadtwo-foot bounce, running steps, double unders
  • Shoulders movesarm crosses, big first swing
  • Wrists & hands movesturning the rope with small wrist circles
  • Hips movesrunning steps, kick-outs, legs forward in doubles
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: Start with the basic two-foot bounce; 1 minute on, 1 minute shaking out

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tony Jeffries; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety