Do you already train regularly every week?

If you're a keen fitness enthusiast, you shouldn't have any trouble integrating a jump rope into your current routine. However, that doesn't mean you should start using it every day.

Even if you train regularly, you should gradually incorporate the jump rope into your workout. You need to give the muscles and connective tissue in your legs time to adapt to the new stresses that jump rope brings.

This is even more important if you're a beginner. We've seen many new jumpers get carried away by their excitement and start their journey with daily, hours-long training sessions. Most of the time, this ends in injury.

You should start slowly with a low overall weekly training volume and increase it gradually as you notice your muscles getting used to the load.

Always listen to your body. If it signals that you should rest, listen to it. It's better to take a day off here and there than to have to take a break for several weeks or even months due to an injury.

Are you just starting your jump rope training journey?

We've noticed that beginners often make the same common mistakes – landing aggressively, twisting the rope inefficiently, or using poor jumping form. Mistakes like these hinder your progress, lead to faster fatigue, and can ultimately result in injuries.

So if you're just starting out, keep your training sessions short and focused. Concentrate on learning one thing at a time. If you start to get frustrated or aren't making progress, take a break and try again tomorrow. There's no rush.

The last thing we want is for you to jump with poor or even incorrect technique. You should make sure you've mastered the basic technique before you start increasing your weekly training 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 rope skipping and also warms you up for your subsequent training session.

Once you feel that you have mastered the technique, you can begin to increase your training volume as needed.

Injuries are annoying and unnecessary. If you have a history of injuries, it's very important to consider the following two aspects:

1. Pay attention to how your body feels while skipping rope and adjust accordingly. If you're returning to jumping after an injury, keep your initial training volume low and the sessions short.

2. Make sure you take plenty of breaks to recover. Once you get a better feel for how your body reacts to the new stress of jumping, you can start building up your training sessions accordingly.

Jumping rope is easier on the joints than running, so it can help strengthen your bones and joints.

Our recommendation after injuries: 1-3 times per week, short sessions and consult your doctor first.

One of the coolest advantages of jump rope is that, unlike working out in a gym, you're not tied to a specific location. You can take your rope anywhere and jump on almost any surface.

At Everjump, we focus heavily on the design and construction of jump ropes that can be used even in the most challenging terrain while also exhibiting impressive durability.

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

If you are constantly jumping on harder surfaces (such as concrete or asphalt), it is important not only to keep your weekly volume low, but also to make your training sessions shorter.

However, if you are jumping on a softer surface (such as rubber flooring or hardwood) or using a jump rope mat, it is fine 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 ultimately determine how often you should incorporate your jump rope into your weekly workout. Two main factors play a role here: jump duration and jump intensity.

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

Longer periods of rope skipping (20-60 minutes) are excellent for building aerobic fitness. It's important to be aware of the stress placed on the legs and connective tissue during long jumps and to gradually work up to longer training sessions.

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

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

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

HIIT training is excellent for increasing your heart rate, burning calories, and turning your body into a fat-burning machine even after the workout.

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)

Beginners:

If you're new to jump rope training and have never jumped before, choose the longer version. This gives you more leeway for mistakes while learning.

Advanced:

If you already have experience with jumping or generally possess good coordination, then it comes down to personal preference. If your main goal is to maximize the speed of your jumps, we recommend the shorter version. If you'd rather work on your tricks and freestyle jumps, the longer version is more suitable.

Arm length does not affect the recommended size. For correct hand positioning, your hands should be at hip height when they are approximately 20-30 cm away from your body on each side. If you have longer arms, try bending your elbows slightly more to keep your hands in the correct position. You should NOT get a longer rope.

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

Replacing the ropes is no problem. It's even quicker and easier if you cut the ropes to your desired length.

Here you'll find step-by-step instructions for shortening. If you follow the steps, nothing can really go wrong.