Skipping: The Underrated Cardio Workout

Instructions:

1. Choose the Right Rope:

   • For beginners, a lightweight rope is easier to handle.
   • Advanced athletes may opt for heavier ropes for added resistance.

2. Grip the Handles Correctly:

   • Hold the handles firmly but not too tight to avoid straining your wrists.
   • Your hands should be positioned around waist height, with your elbows slightly bent.

3. Proper Posture:

   • Stand up straight with your chest open.
   • Keep your core engaged to maintain stability throughout the movement.
   • Relax your shoulders and avoid tensing up.

4. Jumping Technique:

   • Jump only high enough to clear the rope—this reduces impact on your joints.
   • Keep your jumps small and controlled. Your feet should stay close to the ground.
   • Land softly on the balls of your feet to absorb the shock and avoid joint strain.

5. Wrist Movement:

   • Use your wrists, not your arms, to turn the rope. This allows for quicker, more efficient movement.
   • Focus on small, quick rotations of the wrists rather than large arm movements.

6. Breathing:

   • Maintain a steady breathing rhythm. Don’t hold your breath, and try to avoid shallow breathing.
   • Inhale through the nose and exhale through the mouth in a steady pattern.

Tips 

1. Start Slow and Build Up:

   • If you’re new to skipping, start with short sets of 30 seconds to 1 minute, and gradually increase the duration as your stamina improves.
   • Focus on form rather than speed when starting.

2. Work on Double Unders:

   • A double under occurs when the rope passes under your feet twice in a single jump. This is a skill commonly used in CrossFit.
   • Practice your timing and speed. Work on getting 1-2 double unders in between normal jumps, and then increase the number as you improve.

3. Vary Your Jumping Styles:

   • Try different types of jumps, such as alternating foot jumps (similar to running in place), crisscross jumps, or side-to-side jumps to add variety and challenge your coordination.

4. Use Skipping for Conditioning Workouts:

   • Skipping can be used in conditioning circuits as a high-intensity exercise to improve aerobic capacity.
   • Combine skipping with bodyweight exercises like burpees, push-ups, and squats to create well-rounded conditioning WODs (Workouts of the Day).

5. Track Your Progress:

   • Keep track of your personal bests, such as the number of double unders you can complete in a row or how long you can skip without stopping.
   • Set goals to challenge yourself each time you train.

6. Incorporate CrossFit Workouts:

   • Integrate skipping into CrossFit workouts by using it as a warm-up, a finisher, or a way to improve your stamina.
   • For example, try “For Time” workouts like:
     • 50 double unders
     • 10 push-ups
     • 50 double unders
     • 10 air squats
     • 50 double unders
     • 10 burpees

7. Avoid Common Mistakes:

   • Don’t jump too high. Skipping requires less height than most people think.
   • Avoid letting your arms flare out or your wrists get too stiff. This will reduce your efficiency.
   • Keep your jumps consistent and avoid over-striding or "popping" off the ground.