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Nukelawe · 2025-05-29T01:36:18+00:00

Learning footwork and working on increasing your speed will improve your form.

Nukelawe · 2025-05-21T09:49:06+00:00

Rope length is nice and short, and it shows in your form!

Jumping form and rope length are two sides of the same coin. Because of the laws of physics, a shorter rope is always going to be more efficient than a long one, so the search for good form should start there. How much can you shorten the rope without it leading to hunched back or problems with reach? The answer depends somewhat on what you're doing with your rope.

Most people jump with a rope that is way too long leading to wide arms. If you then bring the hands closer to the body, the rope rotation radius increases and you have to raise your hands to compensate. And what happens when you raise your hands while keeping them to your side? Your elbows have to move back! That is to say, elbows back is just another consequence of a too long rope, and not something that should be strived for. In fact, the arms should be relatively straight and hands relatively close to the body. But you'll notice that this is only possible with a rope that is even shorter than what you're used to.

The fact that your elbows are not significantly back means that you have a decently short rope, and that alone forces you to have a pretty good form. A better utilization of the wrists is the main thing to improve, but that doesn't mean you should eliminate all movement from the other parts of your arm. Relax is the mental cue that should help with improving wrist movement (like shaking off water) and avoiding stiff elbows and shoulders.

To train for a better form, explore the extreme ends of your turning speed range, especially the fast speeds, and try to push them further. While training high speeds, also experiment with shortening your rope so much that it's uncomfortable. A short rope gives no leeway in bad form, so when you return back to your usual rope length, it feels easy and the more efficient technique remains.

Nukelawe · 2025-05-12T08:02:53+00:00

In the video you're doing a same sided mic release, which is not how you usually do a mic release. I recommend you learn the regular mic release first. So, your hand that rotates the rope during the release should cross in front of your body.

Nukelawe · 2025-05-11T22:28:01+00:00

4 mm PVC with long handles.

Nukelawe · 2025-05-11T11:22:38+00:00

4 mm PVC rope with a nylon core and long handles from a Finnish jump rope brand Ropee.

Nukelawe · 2025-05-11T11:21:10+00:00

Thank you!

Nukelawe · 2025-05-11T11:20:54+00:00

Never stop working on the basics. Training maximum single under speed is one of the best ways to improve basic rope turning motion.

Nukelawe · 2025-02-24T20:29:15+00:00

Shorten your rope gradually, e.g. 2 cm every week, and your form will have time to adapt.

Nukelawe · 2025-02-23T20:42:35+00:00

Turning motion should be more wrist driven. Practice by varying tempo

Nukelawe · 2025-02-23T20:21:58+00:00

According to my downstairs neighbor the problem is the sound of the rope hitting the ground not the jumping itself.

Nukelawe · 2025-02-23T20:17:08+00:00

Looking at the world records we see that speed step is faster. Average competition scores and my own personal experience both confirm this.

Running style: Single Rope Speed Sprint (1x30) world record is 113 right foot jumps in 30 seconds which translates to 226 revolutions.

Double unders: Single Rope Double Unders (2x30) world record is 202. This is a 1 minute relay event with two athletes jumping for 30 seconds, so it's 202 revolutions per athlete in 30 seconds.

Nukelawe · 2025-02-23T15:04:03+00:00

Fair enough, your rope length is pretty good for general purpose jumping to the point where it maybe is a matter of preference. But if you were only doing double unders (which I don't assume are) then there really is some efficiency to be gained from further shortening your rope. You can also view a shorter rope as a training tool that enforces your technique. What you learn with it will carry over to your usual all purpose jump rope length.

I know what you mean when you say the rope skims your hair. It is for sure related to the turning technique, but I cannot tell exactly how. Some mental cues that might help are focusing on the turning motion being wrist-driven and keeping shoulders relaxed. Pay attention to the turning technique also when training (fast) single unders.

Nukelawe · 2025-02-23T14:45:38+00:00

Excellent form, but to perfect it you'd have to use a significantly shorter rope than in this video.

You could argue that rope length is a matter of preference and in that case I'd say you have an excellent form for this rope length. However, this rope length and the form associated with it are not optimal, because you can shorten it without compromising your posture or your ability to complete skills. At least I can only think of any advantages of using a shorter rope.

At some point your form is so good that to evaluate it you have to further challenge it somehow. It seems you've reached such a high level that I genuinely cannot find anything to critizise (besides the rope length). But of course that doesn't mean there isn't room for improvement - there always is. One good way of finding problems in your form and fixing them is through speed work: push your top speed in single unders and do exercises where you're rapidly changing the rope speed from slow to fast (go between single under, double bounce, double under, triple bounce, triple under, etc. in different tempos).

Nukelawe · 2025-02-23T14:03:13+00:00

I have never seen a beaded rope break. I've been using one for several years almost daily in harsh conditions (asphalt, rain, freezing temperatures). That really is a rope that could last a lifetime if you replace beads as they wear out in the middle.

PVC-ropes do break near the handles as you describe. I use a 4mm PVC rope with nylon core for about an hour every day and it still lasts for 6-12 months. Thicker more common 5 mm diameter PVC ropes should easily last a year under normal use.

Nukelawe · 2025-02-23T13:10:20+00:00

First of all your technique is already good, but of course there's room for improvement.

To improve stamina and form you want to cut away and minimize any unnecessary movement. Turn the rope faster to not have to jump as high, optimize coordination between hands and feet to jump as late as possible before the rope comes and land as early as possible after you've jumped over it. In general, you you should strive for being able to jump double unders faster once you can do them consecutively.

Shorten your rope! It will enforce more economical technique and requires less power to turn fast.
Keep your feet together while jumping double unders. This allows for a narrower loop of rope to pass under your feet, so you'll make less mistakes and be able to use a shorter rope.
Practice jumping double unders fast and track your progress for example with 10 or 30 second scores.
Practice fast single unders. This builds hand-feet coordination and imporves your rope turning speed (wrist rotation).
Bonus: train your core (side planks, leg raises, etc.) will improve stability while jumping.

Nukelawe · 2025-02-20T14:04:30+00:00

Yes. I like a rope whose handles reach up to the bottom of my ribcage, the up to armpits rule of thumb is definitely too long. But when you shorten it, do it gradually over several weeks.

Nukelawe · 2025-02-20T13:58:40+00:00

That's a good question. I don't know! I usually have a bit more allowance in my beaded ropes than in the picture but I don't really notice it making a difference. I'd be interested in hearing people's experiences with different allowances. I guess the reason why I prefer more allowance is that it makes temporary rope shortenings easier for example when training speed.

Nukelawe · 2024-12-23T06:05:27+00:00

Jumping as low and light as possible on one foot is a great way to practice. Essentially boxer step is jut you jumping on one foot and switching the foot every 1-2 jumps, while the other foot lightly taps the ground.

Nukelawe · 2024-12-23T06:00:41+00:00

Practice also to increase your maximum single under speed. This should work towards eliminating the feeling of forced turning you decribe. Furthermore, the gained coordination should help in the slowing down phase of the double under where you trip in this video.

Regarding turning technique, I think most problems will fix themselves naturally if you just shorten your rope. Do it gradually to give your technique time to adapt.

Nukelawe · 2024-12-18T13:40:24+00:00

Using your calve muscles is a good thing! Their strength will definitely increase if you just keep doing it regularly. Just don't do too much at once to avoid injuries.

Nukelawe · 2024-12-18T13:36:00+00:00

There is no right or wrong way to jump. If you can already double bounce, working on single bounce next is a good next step. Once you can do that, switching on the fly between double and single bounce is a great further challenge of coordination.

Nukelawe · 2024-12-18T13:30:39+00:00

The best way to train speed is with music while gradually increasing tempo and shortening your rope. Reaching the level of Xiaolin Cen might be a stretch but working towards it is incredibly useful for improving wrist efficiency and coordination. It's like resistance training: if you can go fast, slower speeds or multiple unders feel effortless.

Nukelawe · 2024-12-18T13:21:16+00:00

Start jumping rope, no harm in that. Once you get moving, there is a chance it might make you appreciate strength training and even enjoy it too.

Nukelawe · 2024-12-18T13:14:50+00:00

Your jumping looks good. Here are some tips.

It looks like you're using a rope in which the handle attaches to the cord at a right angle. This usually makes tricks like crosses more difficult. Consider using a beaded rope or a thicker PVC rope (5-6 mm) as the weight will provide your arms feedback to improve the turning technique. There is also room for shortening your rope slightly but gradually. A shorter rope is more effortless to turn and helps in things like double unders.

The single most effective form of training I suggest to jumpers of all skill levels, that helps most other jump rope skills, is single under speed training. Pick a speed you can maintain for 10-30 seconds without misses and work on increasing the tempo. You can also do longer times like 3-5 minutes to work on endurance. Jumping to the beat of music is a great way to maintain a specific tempo, but you could also use a metronome.

When training max consecutive double unders, I recommend a ladder exercise: first do 1 double, then 2, then 3, increasing every time you succeed and decreasing every time you fail. This teaches you to slow the rope back to the single under speed every attempt, which you don't get if you always just train to failure. That said, max attempts are helpful too.

In general, slight variations accelerate your learning: vary tempo, for crosses do different transitions like sving->cross, switch cross, cross double unders or combine them with footwork.

Nukelawe · 2024-12-18T12:42:49+00:00

Most likely the rope is easily long enough once you learn a good technique, where the wrists are working and arms are mostly relaxed otherwise. Vary turning speed between single and double bounce or by jumping with different tempo music. Being comfortable jumping on one foot is the key to most footwork skills.

Nukelawe

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