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:
Counting successful jumps is one way to measure progress. Perhaps when you first started jumping rope, 50 jumps seemed liked an unattainable goal. But maybe now you’re aiming for 250 or 500 or even 1,000. Some people can keep a running tally in their head as they jump, but not me. I get distracted pretty easily and I don’t think I’m alone. And for some of those Crossrope challenges (some of you know exactly what I’m talking about) you practically need to be a math major to be able to compete. Well I have good news for you!
Our friend, Tori Boggs—who happens to be one of the best rope jumpers in the world—and a team of engineers, has invented an ingenious product called Tally Jump, that takes the guesswork out of counting your jumps.
The product is currently in development and a Kickstarter was recently launched to help Tori and her team raise the funds necessary to get Tally Jump to market. You can back the project and be one of the first kids on the block to have your very own Tally Jump. I just did to the tune of $74 which is roughly 25% off the retail price. Click below to become a backer:
When you think of St. Patrick’s Day you might visualize a grand parade, green beer, and four-leaf clovers, but did you know about the St. Patrick’s Cross and St. Patrick’s Bell? Neither did we. Well in honor of St. Patrick, this week’s jump rope challenge combines the cross, the bell jump, and push-ups. You have 10 minutes to perform as many rounds of the following as possible. Feel free to post your results on the Punk Rope Nation group page on Facebook.
10 power push-ups (perform from knees if necessary)
100 bell jumps
10 power push-ups (perform from knees if necessary)
Check out the videos below to learn how to perform each movement.
Some of you have been clamoring for a jump rope challenge for months now. We heard you so here it is! In honor of Heather and Shana who just skipped (as in jump roped) the Rock ‘N’ Roll 5K in Philly, this challenge will focus on rope jumping various distances for time. But you also need to be accurate. For every miss you must add a 1-second penalty to your time. To get the most out of this challenge you’ll need to find a 400-meter track. Many high schools, colleges, and city or county parks have tracks that are accessible to the public. The challenge begins tomorrow (Wednesday 10/18) and concludes on Sunday, Nov 5. You can use any rope you like. We encourage you to use the hashtag #punkrope in your social media posts and feel free to post your times on the Punk Rope Nation Facebook page (https://www.facebook.com/groups/punkropenation/) . If you haven’t joined the group yet, we invite you to do so. Check out the links below to learn the moves.
1) 400 meter skip (one turn of the rope for each complete skip.
2) 200 meter straddle jump
3) 100 meter side slide (time yourself from both sides)
Remember, each miss costs you 1 second.
The 9th annual Punk Rope Games will take place on Saturday, September 23 from 11am-2pm at Lowery Plaza, directly under the #7 train in Sunnyside, Queens. This is the first time the Punk Rope Games have been held in Queens. We think the Ramones would be happy about that. Hey ho, let’s go!
This year’s Games are a memorial to Vicky Haft—Punk Rope founder Tim Haft’s mom—who passed away in December 2016. Vicky was a creative spirit who devoted much of her life to sharing her passion for art with children of all ages. For the past several years she volunteered at the Children’s Museum of New Hampshire and was twice named volunteer of the year. In her honor, Punk Rope is donating 75% of the proceeds from this year’s Games to CMNH. The remaining 25% will be donated to Sunnyside Shines, a non-profit whose mission is to invigorate and enrich the economic life of Sunnyside by creating a safe, welcoming and dynamic commercial district.
1) Costume Contest (team)
2) Long Rope Trading Handles (team)
3) Jump Rope Relay Race (team)
4) Rubber Chicken Toss Relay (team)
5) Me First You First (partners)
6) Spoons (partners)
7) Tower of Power (individual)
8) Wheel of Misfortune (individual mystery event)
9) Rope Skipping Barrel Race (individual)
10) Arm Cross (individual)
GET IN THE GAMES
Everyone is welcome to compete regardless of age or fitness level. The registration fee for a team of 4 is $100; for an individual the fee is $25. Teams and individuals can register at the link below:
Immediately following the Games and until 5pm please join us for an awards ceremony, the presentation of the Punk Rope Cup, and lots of celebrating!
Maggie Maes | 41-15 Queens Blvd
$5 Stella | $7 Maggies Jamo Mules | $4 PBR tall boys
Madame Scoville’s Hot Sauce
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!