What are the Different Types of Jump Rope Techniques?

Kerrie Main

Many athletes, such as boxers, have incorporated jump rope techniques into regular workout routines for decades. Mainstream exercisers have added it to their routines as well. There are many benefits to this type of exercise and several ways to do it. The most common types of techniques for jumping rope are the basic jumping moves, alternate leg jumps, crisscross moves, knee raising moves and other advanced moves.

The basic jump involves jumping up with both feet over the rope as it passes by the floor.
The basic jump involves jumping up with both feet over the rope as it passes by the floor.

Double leg jumps are one of the most common types of jump rope techniques. They are done simply by jumping over the rotating rope with both feet at the same time. This technique is good for beginners, and it helps to improve foot speed and balance. After this technique has been mastered, the exerciser can alternate lifting his or her feet on each rope rotation. This move is great for the calf muscles and is similar to running in place.

There are many significant health benefits to jump rope techniques and exercises.
There are many significant health benefits to jump rope techniques and exercises.

When the basic jump rope techniques become boring, most people add in crisscross and knee raising movements. The crisscross is done by crossing the elbows when the jump rope passes the middle of the torso in mid-jump. The jump rope is alternately crossed back and forth during the repetitions. Some people raise their knees, one at a time or both at the same time, during the normal jump rope cycle to strengthen the lower abs and create a more difficult cardiovascular workout.

Jump rope training can help develop calf muscles.
Jump rope training can help develop calf muscles.

Some advanced techniques include double under, which is when the jump rope must pass through two complete rotations in mid-jump. Skipping rope is completed by actually moving forward while jumping rope. Another advanced technique is when the person changes the directions he or she is facing while jumping.

Jump rope can help improve balance.
Jump rope can help improve balance.

There are many significant health benefits to jump rope techniques and exercises. It burns calories to promote weight loss and provides a high-intensity aerobic workout. Jump rope training also helps to develop calf muscles and strengthens the lower body. It is considered a plyometrics activity, because it increases body power movement and speed. Other advantages of jump rope routines include improved body coordination, balance and agility.

Most jump rope techniques can be done with several types of jump ropes, such as leather ropes, plastic ropes and nylon ropes. Both adults and children can do these techniques, but some kids will get more physical benefits out of jump rope games and songs than they will out of stringent exercise routines. These games typically incorporate at least one long jump rope and a minimum of three participants: two people to hold the ends of the rope and one jumper.

Boxers often supplement their training by jumping rope.
Boxers often supplement their training by jumping rope.

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Discussion Comments


@umbra21 - I get that a lot of people have spent too much money on equipment and then quit after a few days, but unless you get ridiculous a jump rope isn't going to be all that expensive.

And it's an easy thing to pull out and use again, at any age. I'd say jump rope fitness is one of the best ways to take your workout with you when you travel as well.

So I wouldn't worry about someone shelling out a little bit extra to get a jump rope that they know will last them a while. In fact, spending a little bit more on a jump rope might give them the encouragement they need to keep going and master more advanced techniques.


@KoiwiGal - I actually think the amateur jump rope user might get a bit too hung up on what kind of jump rope they use. I've even heard of people buying a leather jump rope when they are just starting out which must be very expensive.

Jumping rope is one of those sports where it really doesn't matter all that much what kind of equipment you use, as long as it's the right size, and you'll figure that out quick enough.

You don't want something too cheap that might crumble under your hands in a few days, but a cloth rope with wooden handles, like kids use every day is just fine.

It's not like a competitive sport where speed is going to make a huge difference. Sure, you want to get faster and to get more endurance, but the split seconds you might save with a lighter rope aren't going to make any difference whatsoever.

I would save my money and just buy a standard rope. Particularly when you're just starting out.


If you are thinking about getting into jump rope I would encourage you to make sure you have a decent rope to work with.

It needs to be the right size for you, not too long and not too short. A good rule of thumb is to stand on the center of the rope and pull up the handles. They should reach each of your armpits.

But it's a good idea to get a rope that has some room for adjustment as well.

Then you want to look into the best kinds of rope for what you want to do. Generally people use a quality plastic for individual jumping and a cloth rope for double dutch rope jumping, but you might decide you'd prefer to do something different.

You should try to get a rope that's going to last you a long time though. Remember that if you use it every day it's going to face a lot of punishment. You want something that's not going to become misshaped after the first couple of months.

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