Skipping rope

For solo jumping the participant jumps and swings the rope under their feet. The timing of the swing is matched to the jump. This allows them to more successfully jump the rope and establish a rhythm. This can be contrasted with swinging the rope at the feet and jumping, which would mean they were matching the jump to the swing. This makes it harder to jump the rope and establish a rhythm.

Basic jump technique

Alternate foot jump technique

Criss-cross technique

Leg over technique

Basic jump or easy jump

Jump with both feet slightly apart over the rope. Beginners usually master this technique first before moving onto more advanced techniques.

Alternate foot jump (speed step)

Use alternate feet to jump off the ground. This technique can be used to effectively double the number of jumps per minute as compared to the above technique. This step can be used for speed events.

Criss-cross

Also known as crossover or cross arms. Perform the basic jump whilst crossing arms in front of the body.

Side Swing

The rope is passed by the side of the participant's body, without jumping it.

EB (front-back cross or sailor)

Perform the criss-cross whilst crossing one arm behind the back.

Double under

A high basic jump, turning the rope twice under the feet. Turning the rope three times is called a triple under. In competitions, participants may attempt quadruple (quads) and quintuple unders (quins) using the same method.

Boxer jump rope

One foot is positioned slightly forward and one foot slightly back. The person positions their bodyweight primarily over their front foot, with the back foot acting as a stabiliser. From this stance the person jumps up several times (often 2-3 times), before switching their stance so the front foot becomes the back foot and the back foot becomes the front foot. And so forth. An advantage of this technique is that it allows the back leg a brief rest. So while both feet are still used in the jump, a person may find they can skip for longer than if they were using the basic two-footed technique.

Toad

Perform the criss-cross with one arm crossing under the opposite leg from the inside.

Leg over / Crougar

A basic jump with one arm hooked under the adjacent leg.

Awesome Annie

Also known as Awesome Anna or swish. Alternates between a leg over and a toad without a jump in between.

Inverse toad

Perform the toad whilst one arm crosses the adjacent leg from the outside.

Elephant

A cross between the inverse toad and the toad, with both arms crossing under one leg.

Frog or Donkey kick

The participant does a handstand, returns to their feet and turns the rope under them. A more advanced version turns the rope during the return to the ground.

TJ

A triple-under where the first 'jump' is a side swing, middle jump is a toad, and the final jump in an open.

Advanced competition technique

Double Dutch - Competition during a steel beach picnic on the ship USS Saipan (LHA-2)

In competitions, participants are required to demonstrate competence using specific techniques. The selection depend on the judging system and country in which the tournament is held.

Skipping may be used as a cardiovascular workout, similar to jogging or bicycle riding, and has a high MET or intensity level. This aerobic exercise can achieve a "burn rate" of up to 700 to over 1200 calories per hour of vigorous activity, with about 0.1 to nearly 1.1 calories consumed per jump mainly depending upon the speed and intensity of jumps and leg foldings. Ten minutes of skipping is roughly the equivalent of running an eight-minute mile. Skipping for 15–20 minutes is enough to burn off the calories from a candy bar and is equivalent to 45–60 minutes of running depending upon the intensity of jumps and leg swings. Many professional trainers, fitness experts and professional fighters greatly recommend skipping for burning fat over any other alternative exercises like running and jogging.[3]

Weighted skipping ropes are available for such athletes to increase the difficulty and effectiveness of such exercise. Individuals or groups can participate in the exercise, and learning proper techniques is relatively simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels.

There are two main world organisations: International Rope Skipping Federation (FISAC-IRSF), and the World Jump Rope Federation (WJRF). There have been 11 World Championships on every alternate year by (FISAC), with the most recent held in Shanghai, China. There have been 7 World Jump Rope Championships held every year by (WJRF); the most recent taking place in Orlando, Florida. Other locations of this championship include Washington DC, France, and Portugal.

In 2018 the International Rope Skipping Federation (FISAC-IRSF) and World Jump Rope Federation (WJRF) announced a merged organisation called International Jump Rope Union.[4] The International Jump Rope Union (IJRU) has become the 10th International Federation to gain GAISF Observer status. The decision was taken by the Global Association of International Sports Federations (GAISF) Council, which met during SportAccord in Bangkok. Observer status is the first step on a clear pathway for new International Federations towards the top of the Olympic Family pyramid. Those who wish to proceed will be assisted by GAISF, leading them into full GAISF membership through the Alliance of Independent Recognised Members of Sport (AIMS), and the Association of IOC Recognised International Sports Federations (ARISF).

In 2019 the International Rope Skipping Organisations IRSO re-emerged and reactivated its activities. The organisation is headed by the founder of Rope Skipping / Jump Rope sport Richard Cendali. IRSO[5] disagree and was not happy the way both organisations International Rope Skipping Federation and World Jump Rope Federation ignored several long-standing organisations in this merger. Various organisations that have long-standing for the development of the sport but eft out of the merger came under IRSO under the leadership of Richard Cendali. USA Jump Rope Federation and newly formed Asian Rope Skipping Association also joined IRSO and decided to host their World Championship in conjunction with AAU.

The first World Inter-School Rope Skipping Championship was held at Dubai, November 2015. The second World Inter-School Rope Skipping Championship was held at Eger, Hungary. The Championship was organised by World Inter School Rope Skipping Organisation (WIRSO).[6] Second, third and fourth World Inter-School championships held in Hungary 2017, Hong Kong 2018 and Belgium 2019 respectively.

Historically in the United States there were two competing jump rope organizations: the International Rope Skipping Organization (IRSO), and the World Rope Skipping Federation (WRSF). IRSO focused on stunt-oriented and gymnastic/athletic type moves, while the WRSF appreciated the aesthetics and form of the exercise. In 1995 these two organizations merged to form the United States Amateur Jump Rope Federation (now, USA Jump Rope). USA Jump Rope hosts annual national tournaments, as well as camps, workshops, and clinics on instruction. Jump rope is also part of the Amateur Athletic Union and participates in their annual AAU Junior Olympic Games.[7]

Speed jump ropes are made from a thin vinyl cord. They are best for indoor use, because they will wear down fast on concrete or other harsh surfaces. The beaded ropes make rhythmic jumping very easy, because the jumper can hear the beads hitting the ground and strive for a rhythmic pattern. The leather jump rope tangles less than the speed rope.