Jump Rope Basics for Beginners

A child-sized jump rope (handles should reach armpits when standing on the middle of the rope)

Start with the right size rope. Have your child stand on the center of the rope — the handles should reach about to their armpits. Too long or too short makes everything harder.

Begin without any swinging. Lay the rope in a straight line on the ground and have your child jump back and forth over it. This builds the jumping rhythm.

Next, hold the rope behind the heels with both hands. Swing it up and over the head, letting it land on the ground in front of their feet. Then step over it. Repeat: swing, step. Swing, step.

Once the swing-and-step feels comfortable, it's time to add the jump. Swing the rope overhead and jump just as it approaches the feet. The timing is everything.

Most kids will miss the first 20 attempts. That's normal. The coordination of swinging and jumping simultaneously is a genuinely complex motor skill.

When they land one successful jump, celebrate. Then try for two in a row. Then three. Count out loud together.

As they build a streak, experiment with speed. Slow, deliberate jumps build technique. Fast jumps build fitness.

Try one-foot hops, alternating feet, or crossing arms for advanced challenges.

Beaded ropes are easier for beginners than cloth or speed ropes. The beads add weight, which makes the rope's arc more predictable.

Practice the arm motion and the jump separately before combining them. Swing the rope with no jumping. Jump without the rope. Then put them together.

Jump on a flat, smooth surface. Grass catches the rope. Concrete is ideal.

The most common mistake is jumping too high. Kids think they need huge leaps. Coach them to keep jumps small — just an inch or two off the ground.

Jump rope is one of the best cardiovascular exercises for kids, and it builds bone density too. Once they can do 10 consecutive jumps, they'll be hooked.