Punk Rope is offering a free jump rope instructor certification and two free jump rope clinics at Allentown ArtsFest in Allentown, PA. These programs are made possible by the generosity of my late parents, Bob and Vicky Haft. Details are below.
JUMP ROPE INSTRUCTOR CERTIFICATION
Saturday, Sept 28 • noon-6pm
Rain date: Sun, Sept 29 • 9am-3pm
Space is limited. RSVP to firstname.lastname@example.org is required.
You’ll learn all the skills necessary to teach anyone—from elite athlete to recovering couch potato—how to use rope jumping to improve their overall fitness and athleticism. After successfully completing the certification you’ll be qualified to launch your own jump rope class or program. Each participant will have their form evaluated via video analysis and will receive an instructor’s e-manual along with a custom-sized jump rope and wrist trainer and CECs from ACE (.7), AFAA (8), ISSA (7), and NASM (.8). Cost: Free (regularly $249).
JUMP ROPE CLINICS
Friday, Sept 27 • 5-7pm
Sunday, Sept 29 • noon-2pm
Learn how to use rope jumping to improve your coordination, agility, speed, balance, and more. We’ll cover a variety of steps including double unders, crosses, the alternating foot step, and many more. All ages and ability levels are welcome. RSVP appreciated but not required. Jump ropes provided.
ABOUT THE INSTRUCTORS
Tim Haft created Punk Rope in 2004 and has been jumping rope since 1976. Tim is certified by ACE, USA Track & Field, TRX, ISCA, USAFIT, Resist-a-Ball, and Precision Nutrition. Shana Brady joined the Punk Rope team in 2005 as director of training. Shana holds a BS in Exercise Science and is certified by ACSM, NASM, ACE, and FMS. Haft and Brady have certified more than 1000 jump rope instructors worldwide and have presented jump rope seminars at more than 125 CrossFit gyms as well as at numerous public schools. Heather Wagner is a lifelong athlete and black belt in karate and is certified by ACE and Punk Rope.
Allentown ArtsFest takes place at Cedar Beach Park in Allentown, PA on 9/27 (4-11pm), 9/28 (noon-11pm), and 9/29 (11am-8pm). There will be live music, activities for kids, a skate park, comedy shows, breakdancing competitions, artwork on display, and lots of local food, beer, and wine.
Contact tim at email@example.com or 646-263-9128
The warm-up is a key component of any intense workout and is especially important for jumping rope to make sure your body and mind are prepared for the more challenging work to follow.
In this video, Punk Rope director of training, Shana Brady, and Punk Roper, Seitu Allen, take you through a full jump rope warm-up, which includes joint rotations, dynamic stretches, and “shadow” jumping (jumping without the rope) to ensure that you elevate your heart rate and break a light sweat before launching your actual workout.
After teaching rope jumping for nearly 15 years we’ve learned a thing or two about what helps folks become more successful jumpers. In fact we learn way more from our students than they do from us! We’re lucky that way.
While it’s difficult—and probably foolish—to point to any one factor as the key to becoming a better jumper, there’s no doubt that learning to turn your rope primarily with your wrist—as opposed to with your shoulders or elbows—is a big deal and is worth practicing….a lot!
The wrist should serve as the axis of rotation for the rope. Turning the rope with your wrist is simply more efficient. It helps reduce fatigue in the shoulders and elbows and generally improves timing because it eliminates precious wasted milliseconds. Turning your rope primarily with your elbows or shoulders takes more time. It also generally causes your rope to hit way too far in front of the body which results in lots of nasty marks on your shins not to mention pain!
But if you struggle to turn your rope with your wrist how do you get better at it? Well you could practice any movement that improves wrist mobility and dexterity such as air guitar, screwing in light bulbs, and using an old fashioned pencil sharpener. But do you really want to spend time doing those things? Okay, maybe it’s an enthusiastic YES for air guitar!
But to get good quickly, consider the wrist trainer, a simple tool we invented years ago and that we’ve been using in our double unders seminars with good results. The wrist trainer is half a jump rope trimmed so that it won’t drag on the ground when you spin it. A silicone cap covers the exposed end of the rope.
The best way to use a wrist trainer is to place a piece of tape on the ground (chalk works too) about a foot away from where you’re standing. The tape should be parallel to your feet. Grip the wrist trainer with your thumb on top and don’t choke up too much. Consider starting your practice with your non-dominant hand. Spin the wrist trainer forward, concentrating on using only your wrist to propel it. If this is difficult for you, take your opposite hand, grab the bicep of the “spinning side” and lock that arm to your side, preventing motion from occurring at the elbow or shoulder. The video below should help. Of course you can also practice with your dominant hand. The main thing is to achieve some balance and symmetry so that both hands contribute equally to a successful turn of the rope.
Wrist trainers are available in 8 colors in the Punk Rope shop for $6.99.
Well it took nearly 10 years and over 300 videos, but the other day we surpassed two million views and 5,000 subscribers on our Punk Rope YouTube channel. Yay us and big thanks to Shana for being such a great model.
And while we’re painfully aware that a single cute kitten or puppy video can garner over two million views on YouTube in a matter of days or even hours, we’re still really proud of what we’ve accomplished. And to be honest, we don’t care that much about the numbers. We’re just pleased as punch we could help so many folks begin—and progress with—their jump rope and fitness journeys. That said, please subscribe to our channel!
And here are just a few of the many heartwarming comments we’ve received:
“Thanks a ton for this video. Have watched a lot other videos but none beats this. Informative, lucid and makes rope jumping look like a fluid activity provided these beginner steps are incorporated properly. Keep inspiring with more videos.” —Shivin Varghese
“The best, most beginner-friendly, detail-oriented jumping rope tutorial on the internet. Thank you so much.” —MokshaNow
“I’ve started boxing and my trainer said before you put on the gloves, prove you are good enough by jumping rope. I watched many tutorials, failed and gave up. Then i saw your tutorial and tried (jumping) for three days and man, I am getting a good hang of skipping. Long story short, in future if I became a world renowned boxer, it would be because of you.” —riderzlife
Okay enough of tooting our own horn. Without further ado you can save 20% on all our ropes until the end of July by using the code 2million at checkout.
Thanks for watching and please lets us know if there’s a particular tutorial that you’d like us to shoot.
You can subscribe to our YouTube channel here:
This past Friday Heather and Tim delivered a 2-hour Punk Rope Challenge workshop to 5 teachers and 4 students at PS 123, an elementary school in Bushwick, Brooklyn. The workshop, which featured an array of rope jumping activities and fitness games, was extremely well-received. If you think Punk Rope would be a good fit for the school where you teach or for your child’s school, please drop us a line. The cost is $500 for a 2-hour workshop for up to 10 participants. Each participant receives a custom-sized jump rope and 3 E-books.
There are numerous factors that influence what will be the optimal length jump rope for you including your turning mechanics, where you hold your hands, you workout objective (e.g., speed, double unders, tricks), the length of your arms, and the length of your jump rope handles, to name a few. Below are some guidelines to get you started, but to ensure your rope is the proper length we encourage you to seek the guidance of a certified Punk Rope instructor or other rope jumping professional.
- Stand on the middle of the rope with one foot
- Pull the handles straight up making sure the rope is taut.
- For beginners, the top of the handles should reach close to the shoulder.
- For experienced jumpers, the top of the handles should reach the armpit or below.
- For double unders, the top of the handles should reach the nipple line.
- If the handles extend beyond your shoulders, your rope needs to be shortened.
- You can temporarily shorten many ropes by tying a knot below the handles.
- You can permanently shorten a Punk Rope jump rope using the snap lock mechanism.
- If in doubt, it’s better to get a rope that’s too long rather than too short.
Be sure to check out our Rope Jumping Basics videos for a visual aid and to get beginner rope jumping tips!