Skipping is a simple training drill you could add to your routine. It is easy to learn, develops cardiovascular fitness and endurance, and works the calves, glutes and arms.
Skipping can be safer than running or jogging as you have two legs absorbing the impact of each landing. Running can often lead to sports injuries such as knee damage, as only one leg takes the impact.
Getting Started
The great thing about skipping is that the only thing you need is a skipping rope and a pair of trainers. I usually skip bare feet but on a forgiving indoor surface. Hardwood floors are best as they give you a little extra bounce and are easier on the knees. Try to avoid concrete or carpet.
Below is a table outlining a quick definition of a proper form for skipping.
| Key | Description |
|---|---|
| 1. Gear | Make sure your rope is the right length. Measure by standing on the middle of the rope and bringing both ends up until each end meets your arm pits |
| 2. Posture | Stand up straight. Engage your abdominal muscles and tuck your butt IN. Keep your shoulders back and slightly push your chest out |
| 3. Motion | Arms should be bent about 45 degrees with your elbows in close to your sides and hands pointed outward at about 2-3 and 10-11 o’clock. Try to keep your arms relaxed but maintain a firm grip on the handles |
| 4. Motion | Turn the rope with your WRISTS, not with the entire arm. If you use your whole arm you are going to end up jumping higher and likely to do the double-bounce |
| 5. Posture | Bend your knees slightly and jump on the balls of your feet. Your heels should NEVER touch the ground when skipping |
| 6. Motion | Jump only a few inches off the ground. This will also help to ensure you are doing a single bounce and avoiding the double-bounce or anything else |
| 7. Posture | When skipping try and keep your position facing forward and chin straight to allow sufficient airflow intake |
| 8. Assess | After a few skips try and focus on the mechanics of each movement and see how you can improve your skipping |
Martial Arts and Skipping
Skipping is an extremely popular part of martial arts training and can be found in Karate. It helps build agility and speed on the feet. Which is vitally important when moving in for a strike or avoiding an attack quickly and efficiently. The legendary Bruce Lee, the founder of Jeet Kune Do advised people to skip in order to improve their footwork.
Master Bruce Lee skipping
3 Common Mistakes
We all make mistakes when starting something new, and it is totally fine to do so. What is critical is that you acknowledge and correct your mistakes quickly, so you don't form a bad habit that then has to be unlearnt.
1.Hunched overA common mistake I've often seen is practitioners bending forward and hunching their shoulders when skipping. It is important to jump straight up and down, with your back straight, shoulders back and chest out. This creates good posture and improves breathing. When you land, you should make sure you land on the balls of your fee, rather than landing flat. This helps your butt and hamstrings to absorb most of the shock and impact of the landing.
2. Too high
I have also seen beginners either bringing their knees up too high or tucking their feet behind them. You only need to jump a few inches off the ground. Let your calves do the work and remember to keep your heels off the ground, and your back straight. Your knees should not be coming up (unless doing a specific drill), and your feet should point slightly down.
3. Double-bounce
Another bad habit to break is the double bounce. This is where you hop twice between each spin of the rope. It is more effective to just do a single bounce, but at a faster speed. Even pause between jumps if you have to, but do not allow for two jumps in between. Start slow and progress properly.
