Do you already train regularly every week?

If you're an avid fitness enthusiast, you shouldn't have trouble incorporating skipping rope into your current routine. But that doesn't mean you should start using the rope every day right away.

Even if you train regularly, you should gradually incorporate the rope into your training. You need to give the muscles and connective tissues in your legs time to adjust to the new stresses that jumping rope brings.

If you're a beginner, this is even more important. We've seen many new jumpers catching their excitement and starting their journey with daily hour-long training sessions. Most of the time this ends in an injury.

You should start slowly with a low overall weekly training volume and gradually increase it as you find your muscles adjusting to the exertion.

Always listen to what your body is telling you. If he signals you to rest, listen to him. It's better to take a day off here and there than to be sidelined for a few weeks or even months because of an injury.

Are you just starting your jump rope training journey?

We find that beginners often make the same common mistakes - landing aggressively, turning the rope inefficiently, or adopting a poor jumping posture. Mistakes like these hinder your progress, lead to quick fatigue and can ultimately result in injury.

So if you're just starting out, keep your workouts short and focused. Put your focus on learning one thing at a time. If you start to get frustrated or don't make progress, take a break and try again tomorrow. There is no rush.

The last thing we want is for you to jump with poor or even incorrect technique. You should make sure you have the basic technique down before you start increasing your weekly workout volume.

Tip: Invest about five minutes before your workout to work on your technique and coordination. This is a great way to lay the foundation for jumping rope while warming you up for your subsequent workout.

Once you feel like you have a good handle on the technique, you can start increasing your workout volume as needed.

Injuries are annoying and unnecessary. If you have previous injuries, it is very important that you consider the following two aspects:

1. Pay attention to how your body feels when jumping rope and adjust accordingly. When you're ready to jump again after an injury, keep your initial training volume low and sessions short.

2. Also make sure you take plenty of breaks so you can recover. Once you get a better feel for how your body is reacting to the new stress of jumping, you can start to build up the sessions accordingly.

Rope jumping is easier on your joints than running, so this can help strengthen your bones and joints.

Our recommendation after injury: 1-3 times per week, short sessions and check with your doctor first.

One of the coolest benefits of jumping rope is that, unlike working out at the gym, you're not tied to a fixed location. You can take your rope anywhere and jump on just about any surface.

At Everjump, we focus a lot on designing and building jump ropes that can be used in the roughest terrain while maintaining impressive durability.

Regardless, we recommend jumping on softer surfaces or using a rope jumping mat, as this will protect both your joints and your rope.

If you're constantly jumping on harder surfaces (like concrete or asphalt), it's important that you not only keep your weekly volume low, but also keep your workouts shorter.

On the other hand, if you're jumping on a softer surface (like rubber flooring or hardwood) or using a rope jumping mat, it's okay to increase your weekly volume.

Recommendation for hard/rough surfaces: 1-3 times per week (5-15 minute sessions)

Recommendation for soft surfaces: 3-5 times per week (15-30 minute sessions)

Your fitness goals will ultimately determine how often you should incorporate your jump rope into your weekly workout. There are two main factors that play a role in this: Duration of Jump & Jump Intensity.

For example, if you want to improve your endurance, you will likely focus on longer duration, lower intensity jumps.

Longer duration jumping rope (20 - 60 minutes) is great for building aerobic fitness. You should be aware of the stress on the legs and connective tissue during long jumps and slowly approach longer workouts.

A suitable jumping surface (see point #4) is essential for longer jumping duration.

If you consistently do longer jumps at a lower intensity, you should be able to comfortably jump 3-4 times per week as long as you pay attention to how your body responds and adjust accordingly.

If your goal is to primarily burn fat by jumping rope, you should jump for a rather shorter period of time at a high intensity.

HIIT training is great for getting your heart rate up, burning calories, and turning your body into a fat-burning machine even after your workout is over.

Recommendation for endurance training: 3-4 times per week (long duration, lower intensity)

Recommendation for HIIT sessions: 2-4 times per week (short duration, higher intensity)

Beginner:

If you are new to jump rope training and have never jumped before, choose the longer version. This gives you more room for error when learning.

Advanced:

If you have previous jumping experience or generally have good coordination, then it comes down to personal preference. If you primarily want to maximize the speed of your jumps, then we recommend the shorter version. If you prefer to work on your tricks and freestyle jumps, the longer version is more suitable.

The arm length does not change the corresponding size recommendation. For proper hand placement, your hands should be at hip height when your hands are about 8-12 inches from your body on each side. If you have longer arms, try bending your elbows a little more to keep your hands in the right place. You should NOT get a longer rope.

The measured length takes into account only the length of the rope from one end to the other.

An exchange of the ropes is no problem. It is even faster and easier if you shorten the ropes to your desired length.

Hereyou will find a step by step guide to shortening. If you follow the steps, nothing can actually go wrong.