10 Common Mistakes To Avoid Jump Rope Injury

In an ideal world we would have warnings of possible mistakes attached to everything we try. Well in honesty avoiding these mistakes will work in your favor. You will avoid injury and develop a love for jump rope!

1. Jumping with a jump rope that is too long or too short: The rope needs to come to your shoulders, armpits or chest level. When jumping with a rope that is too long, you will compromise your form to compensate for the length of the rope. Doing this will put a strain on your body doing more harm than good and you will not get an effective workout because your arms with be too tired.

2. Jumping too high or landing incorrectly: A jump rope is not a huge object. It is a thin piece of material. There is no need to jump over it as if clearing a fence. You only need to jump high enough to clear the rope. When you land, aim to land on your toes not your heel or flat foot. When you land on your toes your whole leg works together to shift the weight and you are supported by your torso your back and your core.

3. Jumping on hard surfaces: Jumping on concrete is No Bueno (good). Stick to wooden floors or track turf. These surfaces absorb shock and have some give to them. If concrete is all you have then make sure to wear cross trainers or any shoe that can act as a shock absorber.

4. Trying too much too soon: Give yourself time to master the basics before you attempt any tricks and technical showstoppers! Slow and steady wins the race. You will build up your strength and confidence eventually to try out those epic moves you see Bernadette executing on your newsfeed! Don’t rush the process.

5. Jumping with loose jewelry, clothes, shoe laces or hair: Do you see where we are going with this one? Let me spell it out for you. T.A.N.G.L.E.D! And you won’t look as adorable as the Disney movie character. Enough said.

6. Gripping the handles too tightly or too loosely: a firm grip is just right! Now we don’t want the person beside you getting socked in the eye by your rope handle that escaped from your loose grip. Nor do we want your hand to get a cramp from holding to tight and thus affecting the forearms and the form of your arms as a whole.

7. Making large circles with the arms while turning the rope: We are not swimming or flying through the air! Keep your arms tight to the body and remember that the turning of the ropes comes from rotating the wrists.

8. Jumping on a surface that has not been cleared of debris: We want to make sure there is no sand or dirt where we are jumping the rope will act as a scoop and flick debris into your face so let’s make sure we are not giving it this opportunity. You can also slip! Not a good look and it will probably hurt.

9. Jumping in crowded places: Be mindful of the people around you working out. We do not want to put them or yourselves in harm’s way to gage how much space you need — extend your arms fully to your side and front and back. This will give you an idea of the range of motion coming from your rope turns.

10. Skipping the basics: This ties in with number 4. Learn the building blocks of jumping rope and you will notice how each fundamental step can be built upon to create more intricate moves. You need to master your endurance and stamina to get the push you need each time to perform aerobically strenuous routines.

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Team Make It Fun NYC