Pink – This pink jump rope was created by Olympian Buddy Lee exclusively for Sara and her TeamSS!
Patented swivel bearing system – This allows me to turn the rope easily (fast or slow) with a smooth turning motion. It provides free rotation of the rope cord, with no rope tangle and no rope drag. It helped me learn to jump rope quickly.
Height adjustable – I need to be able to customize the cord link to the height of my body. If the rope is too long or short, it makes it impossible to jump without tripping.
Swivel Bearing Wrench – this will allow me to secure the swivel bearings and easily replace them when worn.
Replaceable Parts – I want to be able to replace the cords and swivel bearings, in the event that the rope breaks.
*Contain affiliate links. I only recommend products that I use and love. But please do not feel obligated to purchase anything through my links. I’m a Buddy Lee Jump Rope Ambassador.
**Always consult with your physician before starting any exercise program.
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Double Unders Tutorial
DOUBLE UNDERS: As the name implies, the rope passes under the feet twice in one jump, making power jumping one of the most difficult techniques to master.
You will develop explosiveness, vertical accelerations, hand/wrist strength, and anaerobic capacity.
Buddy Lee's Tips:
Keep your head straight and your torso relaxed
Maintain neutral body alignment while jumping. Do not bend forward.
Turn your wrists in small, quick circles.
Do not hold your breath, or tightly squeeze the rope handles.
Place emphasis on the quick turning of the wrists, not the height of the jump.
Execute 3 Bounce Step Jumps.
On the fourth jump, bend your knees forward and jump at least five inches from the floor while turning your wrists twice as fast. The rope must pass under your feet twice in one jump.
Repeat, starting with 3 single bounce step jumps.
Once you have mastered the rhythm and timing for this sequence, perform 2 consecutive power jumps, then 3, 4, etc.
Once you can perform 20 consecutive power jumps, decrease the height of your jump to 2 inches off the floor.
Rope Length Tutorial
Buddy Lee's Correct Jump Rope Length
To determine your correct rope length, place one foot on the center of the rope and pull the handles up the sides of your body. If the handles extend beyond your shoulders, the rope is too long. As you become more proficient at jumping, shortening the rope will increase the rope’s rotational speed and improve your reflexes.
For best performance, cut the cord to the desired length, but if you don't wish to cut your rope to shorten it, you can tie a knot near the handle.
Buddy Lee's Correct Jump Rope Form
Maintain your balance by looking straight ahead
Maintain an upright posture
Maintain your weight on the balls of your feet
Jump only high enough to clear the rope (1” off the ground)
Land lightly on the balls of your feet
Keep your elbows near your sides.
Maintain your elbow joints at a 45 degree angle
When turning the rope, make 2” circles with your wrists.
Do not sacrifice good form for speed
Practice is the key to developing endurance and proficiency, and will enable you to reap the most benefit from jump rope training.
Wear cross-training shoes with sufficient fore-foot padding to protect the balls of your feet.
Avoid jumping on hard surfaces such as concrete.
Advantages of Jump Rope
it's portable, inexpensive and FUN!
it burns a TON of calories!
enhances your dynamic balance, speed, endurance, agility, coordination and concentration
burns fat, improves your cardio-respiratory efficiency and even minimizes your risk of developing osteoporosis by increasing bone density.
If you suffer from urinary incontinence when squatting, deadlifting and jumping rope, then this video is for you. I explain why it's happening and how to overcome it with 3 exercises you can add to your daily routine.