Jump rope is a great form of cardio that can have numerous benefits. It’s takes up almost no space, is very light weight and is portable making it a perfect piece of equipment for your home gym or to take with you to a park or on a short run. In this post I am sharing common mistakes I see when people are jump roping. Check out a few of the jump rope technique tips below and see if they can help you become more efficient at jumping rope!

1. Common Jump Rope Mistakes: Jumping too high

Jumping too high is a common mistake I see especially in beginners learning to jump rope. This takes so much extra energy and causes a lot of unnecessary stress on your joints.

Incorrect form:

• Jumping too high

• Core not engaged

• Poor posture: ribs are not stacked over pelvis

• Hard Landings after jumping

Correct form:

• Small light jumps

• Core engaged

• Tall posture: ribs are stacked over pelvis

• Quick, short exhales on landing

• Gaze is looking straight ahead

2. Common Jump Rope Mistakes: Arms Too Wide

Having your arms too wide makes for less efficient jump rope, typically results in poor posture, and places excess stress on the shoulders, neck, and back.

Incorrect form:

• Arms too far apart

• Tense through shoulders and neck

• Core not engaged

• Poor posture: ribs are not stacked over pelvis

• Hard landings after jumping

• Shallow breathing pattern (breathing into upper chest)

Correct form:

• Elbows are at sides, small wrist movement for jump rope swing

• Shoulders are relaxed

• Small light jumps

• Core engaged

• Tall posture: ribs are stacked over pelvis

• Quick, short exhales on landing

• Gaze is looking straight ahead

3. Common Jump Rope Mistakes: Looking Down

Looking down is another common mistake that I see typically with those that are new to jump rope. This is usually a result of trying to anticipate or watch for the rope. However, this body position will result in changing the angle of the rope swing making it catch on your feet, a rounded spine and neck (poor posture), and will make arms/hands come out too far infant of my body.

Incorrect form:

• Looking down at the ground/rope under your feet

• Rounded spine (posterior pelvic tilt)

• Poor posture: ribs are not stacked over pelvis

• Hard landings after jumping

• Hands position is too far in front of body

Correct form:

• Gaze is looking straight ahead, slight chin tuck

• Neutral spine (not overly arched or rounded)

• Elbows are at sides, small wrist movement for jump rope swing

• Shoulders are relaxed

• Small light jumps

• Core engaged

• Tall posture: ribs are stacked over pelvis

• Quick, short exhales on landing

4. Common Jump Rope Mistakes: Arching back/Looking Up

Overly arching your back (anterior pelvic tilt) and looking upwards is another common jump rope mistake. This body position does not allow for your core to be engaged, can place too much stress on your pelvic floor muscles, does not allow glutes to properly engage, and will result in a shallow breathing pattern.

Incorrect form:

• Looking upwards

• Arched back (anterior pelvic tilt)

• Rib flare: poor posture, ribs are not stacked over pelvis

• Poor glute engagement

• Excess stress on pelvic floor muscles

• Hand position is to wide

• Shallow breathing pattern

Correct form:

• Gaze is looking straight ahead, slight chin tuck

• Neutral spine (not overly arched or rounded)

• Elbows are at sides, small wrist movement for jump rope swing

• Shoulders are relaxed

• Small light jumps

• Core engaged

• Tall posture: ribs are stacked over pelvis

• Quick, short exhales on landing

• 360 breathing patten: breathing into rib cage (front/side/back).

For your next jump rope workout I challenge you to film yourself jump roping and take note of any subtle or not so subtle changes you can make so that you can become more efficient at jump rope. Making these changes will not only result in jump rope efficiency but will also strengthen your cardiovascular system, core, upper body, and lower body allowing your to jump rope longer, faster, and maybe start to play with adding in some advanced jump rope tricks!

Disclaimer: This program is not intended to diagnose or treat any illness or injury. If you choose to try any of the exercises presented in this program you do so at your own risk. Please consult your physician before beginning any new exercise program. Not every exercise is safe for every person. Correct execution of all exercises is critical to prevent injury. Please consult your healthcare professional if you have questions about an exercise execution or if an exercise is right for you. You are responsible for yourself and will not hold Brenna Buscher or any guest presenter liable for any illness or injury.