Jump Rope Training

Jump In………. with AMPRO.


Is great as a serious exercise work out, not just for boxers but for the keep fit and training fan also. Using a skipping rope is an excellent aid for cardio exercise. It conditions the heart and tones muscles in your legs, shoulders, chest and forearms. Every jump combines coordination, balance, rhythm and endurance for an allover workout. 

Better than that skipping ropes are great value for money, and you won’t get many better workouts than for the cost of a skipping rope, as well as being a great cardio workout for fitness it will improve your coordination, jumping height, rhythm and footwork. A great train tool for all types of sport conditioning. They are small and easy to transport also, making them one of the best tools for assessable fitness training you can choose.

Jump Rope training is simply one of the best ways to improve your overall aerobic conditioning, with long-duration cardiac output work that builds overall stamina to high-intensity work that improves your VO2 Max, to longer duration, medium intensity work that raises your Anaerobic Threshold.

You can basically use the skipping rope to improve just about every aspect of your overall conditioning and help boost your metabolism.

The benefits don’t stop here. Jumping Ropes exercises as mentioned improve your coordination and balance for better footwork. That is why boxers the masters of footwork and coordination use the jump rope as a core part of their training.

Ten minutes of skipping can have the same health benefits as 30 minutes of running.

The Physical Benefits of Skipping
  • Improves the cardiovascular system
  • Improves heart health
  • Increases concentration
  • Improves coordination
  • Increases stamina
  • Increases body flexibility
  • Decreases belly fat
  • Strengthens bone density
  • Improved Timing, rhythm and balance
  • Develops better footwork that transfers into sport-specific use
  • Develop a better overall rhythm and symmetry.
  • Increased breathing efficiency
  • Increased shoulder endurance
  • Burn more calorie than running
  • Less damaging on knees
  • Can be used to train different aerobic fitness attributes for various sports
  • Lower your resting heart rate
  • Decrease blood pressure
  • Reduce stress
  • Reverse bad cholesterol
  • Lower your risk of cardiovascular diseases

16 Great Reasons To Start Your Jump Rope Journey:

1) How many calories do you burn skipping?

On average, you can burn 200 calories in a 10 minutes session!

Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.  

Skipping is a is an efficient calorie-burner, with research showing that by jumping rope you can burn over 1,000 calories an hour and with an intense workout you can actually achieve a calorie burn rate of up to 1,300 calories per hour (Double that of a spin class)

Skipping is an efficient exercise, compared to other activities, such as Walking, Swimming, Jogging, Cycling and Rowing. In fact jumping rope is one of the most efficient forms of exercise you can do to burn calories. You don’t need to chain yourself to a treadmill for an hour to get a good cardio workout. All you need is a ten minutes of jumping a skipping rope to get some great calorie-burning results. 

Since the impact of each jump or step is absorbed by both legs, jump rope may also have lower risks for knee damage than road running.

A ten minute skipping session at a minimum of 12 revolutions per minute can provide the same benefits as:

  • 30 minutes of jogging
  • 6 sets of tennis
  • 30 minutes of racket sorts
  • 12 minutes of swimming
  • 18 holes of golf

Weight Loss From Skipping?

If you want a good exercise program for weight loss, Rope Jumping is convenient way to fit into anyone's busy routine. You can easily build up your stamina to get the full benefits of a much longer workout by jumping rope for around 15 minutes, five times a week to see increased health benefits and fitness levels. You can start with a cardiovascular workout at first, by sticking to simple jumps so you can build up speed gradually, before implementing more complex routines which help vary the workout reducing boredom and add other benefits and greater results to the exercise.

You can burn on average 200-400 calories with a 10-20 minute session. This not only improves your cardiovascular health, but also helps to increase your resting metabolism through the day, ensuring you are burning calories all day long.

2) Cardio Benefit From Skipping

Jumping rope is phenomenal for heart health and improves Cardiovascular Health. You can work smarter, not harder. Cardiovascular benefits from physical activity normally start with roughly 150 minutes of moderate-intensity exercise a week, but because jumping rope is classed as a vigorous-intensity activity and one minute of jumping rope is about the same as two minutes of moderate-intensity exercise.  You can improve your cardiovascular health with only 15 minutes of jump rope a day, five times a week. 

Exercise like skipping can produce health benefits such as:

  • Lower your resting heart rate
  • Improves the cardiovascular system
  • Decreases belly fat
  • Decrease blood pressure
  • Reduce stress
  • Reverse bad cholesterol
  • Lower your risk of cardiovascular diseases
  • Improves heart health

3) The Mental and Emotional Health Benefits of Skipping

Even though jump rope is considered a vigorous exercise, studies point to physical activity, like jumping rope, improve several areas of wellness such as: 

  • Quality of sleep
  • Ability to cope with stress
  • Mental sharpness
  • Self-image
  • Opportunities to make new friends
  • Productivity

All of which can help Improves Overall Wellbeing and improve mental health.

Skipping is easy to set your self goals short, medium and long term that are easily achievable to boost morale. Skipping to music, adding new, skills, developing and growing them all helps develop emotional wellbeing and personal growth. The benefit is well documented on mental health benefits from regular exercise to boost mental health and with skipping the rhythm, counting reps and listening to music can be extremely therapeutic and healthy stress relief. Exercise does much more than improve physical health and it’s clear to see Jumping rope can have almost therapeutical therapies.

Jumping up and down is also the best way to stimulate your lymph nodes which is very important for flushing toxins.

Let’s be honest doing something fun can always lift spirits……

4) Brain Development

A high level of coordination and cross-lateral ambidexterity is developed when skipping regularly – both sides of the brain, both sides of the body. Doing more than one motion at a time also improves coordination as does the timing element needed in skipping all helping improve the old grey matter.

Exercise in general is good for the brain's grey matter, research has discovered that exercise stimulates the production of a protein called FNDC5. Over time, FNDC5 stimulates the production of another protein in the brain called Brain Derived Neurotrophic Factor (BDNF), which in turn helps stimulates the growth.

Alongside all the amazing skipping tricks you can learn and develop, there is always something new to learn, stimulating your brain to an even higher level. Let's face it having fun is always good for the brain?

5) Easy to Learn

The great thing about a jump rope is people of all fitness levels and athletic abilities can start skipping. Learning the basic skipping techniques is relatively easy to do and can be undertaken at your own pace in a relaxed and comfortable environment that suits you best, you haven’t got to go to the gym, join a class or take lesson’s to start. The great thing about skipping is while getting fit the learning curve to improve is exponential and you can move up in levels of ability very quickly. The basic moves can soon be mastered and you will find your rhythm to move onto more challenging moves and techniques. Like all the best things Skipping is easy to learn and difficult to master, but you can always improve keeping it fresh and interesting. Did we say fun?

6) Cheap and Cheerful

Skipping ropes are inexpensive. It will not break the bank and you wont get many better workouts for the cost of a skipping rope. Our range of ropes start at just £11.49 and only go up to £21.99, for high quality ropes it makes the sport (Yes it is a sport, read further down!) cheap as chips to start and stay competing.

7) Portable

Nothing could be simpler and more convent to transport than a skipping rope. You can carry a skipping rope in a rucksack, briefcase, backpack, handbag, kit bag, holdall, handbag, glove box, suitcase or even your pocket and take it everywhere with you, easily and conveniently! 

Providing one of the the most effective portable exercises in existence. It’s the perfect fitness activity for travellers, people looking to stay active around your busy workday, holidayers on vacation, workers away on business, lunch time in the office…… You can always find the time convenient to you with your very own, easily assessable and convenient friend the jump rope.

You wont get many fitness equipment accessories lighter than a rope and more convenient to travel with, here at AMPRO HQ we are pretty confident that a humble Jump Rope represents the best value fitness aid you can buy.

8) Adaptable

You can use your AMPRO skipping rope for training for lot’s of sports, it’s not just boxers jumping rope but there is a big reason they do. Flexibility, reaction times, bursts of speed, jump height, coordination and stamina are just some of the proven improvements that skipping has brought too many professional athletes across a huge range of sporting disciplines. Let’s face it Boxing requires one of the highest levels of fitness, if a fighter jumps rope and you want to get fit and become a twinkle toes yourself why wouldn’t you do the same?

It can be used as a gentle warm up or low level activity or performed as a high intensity exercise. So you can fit jumping rope into any existing workout routine.

So Buy a rope and Jump in with AMPRO!

9) Fun

Maybe the most important aspect of working out is finding something you enjoy that you look forward to doing and not dread. Skipping is great fun and can easily become your must do exercise routine! Once you get to grips with the basic techniques and pick up the natural rhythm, allowing stylish, ergonomic and the more complex movements of skipping, the feeling of progression help give a natural feel good feeling. 

Skipping brings out many elements that make you happy, dancing with the rope, performing, showcasing impressive skills, getting fit all help leave a smile on your face even though you are getting the benefits of a superb form of exercise at the same time. You can even perform skipping tricks for individuals and as part of group activities to take your skipping skills to the next level.

The fun factor is crucial when it comes to finding a workout routine that is sustainable longterm. Consistency is key for long term results when exercising. You need to be able to stick with your routine over the long haul if you want to see effective lasting results. But to be consistent with something, you have to actually enjoy doing it.

While everyone has a different opinion on what’s fun, we think the jump rope offers a fun workout for a few different reasons, here re just 6 of them:

1. It gives you the freedom to take your workouts on the go in different aspheric locations such as by the sea in a park and allow you to break free from the chains of going to the gym. No more staring at walls or screens, waiting for equipment to be free. You can fit skipping in easier to your busy day so can save on the stress of rushing around to a place you can train. Skipping is the perfect antidote to break up long stints sitting at a computer and the ideal training to get you moving every day when working from home.

2. It gives you the ability to learn new skills. Unlike running, or cross training jumping rope allows you to learn and progress with new skills like crisscrosses, double unders, running crossover, side shuffle, gallop step, heel taps, side swings, under the Leg side swing, spin move and the impressive reverse jump (Mayweather esc). Making new routines and sets putting together these moves and choreographing your workout. Each exercise is a new adventure different to the last and you are always building and improving your repertoire of jump rope skills.

3. It gives you the ability to challenge you, competing against yourself or work with other jumpers in group exercises or even partner up for fun routines..

4. It gives you endless versatility. There are hundreds of ways you can structure a jump rope circuit to get lean, strong, and fit at your own pace, space and time.

5. You can interact more with your music. Yes you can run along to your tunes but you might get a few looks if you bust out your best moves, but with a jump rope in hand you can incorporate your best dance moves with your routine while getting fit. What’s not to like?

6. There is a reason that children on playgrounds around the world skip for fun.

    10) Versatile

    Great for all ages and abilities, you can build both self-esteem and fitness levels. Every age group can experience the pleasure derived from skipping on an individual level or enjoyed as a group activity with contributors of differing abilities and fitness levels. Adjust pace and complexity to suit the individual.

    11) Sociable

    Even with the current social distancing – connect with others through skipping. Join a local skipping club or form your own. Adults can take part at local gyms in skipping workouts, become part of a global community of skippers, competing, learning and exchanging information together. Take a look online for inspirational videos. Lastly, sign up to our socials





    TIK TOK @amproUK

    Share the hashtag: #JumpInWithAmpro To engage with and join our online skipping community.

    12) Improve Bone Density

    Building strong bones is another one of the many jump rope benefits. 

    Bone-strengthening activities create a force on the bones that promotes growth and strength, and impact on the ground creates this force.

    Harvard Health defines jumping rope as one example of an impact loading exercise, making it ideal for giving your bone density a boost.

    13) Muscle

    Jumping rope creates more muscle activation. It is a full-body workout strengthening exercise and is a key benefit of skipping. A jump rope will work your calf muscles, quads, hamstrings, glutes, abs, oblique muscles, forearms, biceps, triceps, shoulders, back muscles, and chest muscles. Not only are you building strength in your lower body by jumping,  you’re also engaging your entire upper body to control the force when you swing the rope.

    You can get increased results when you jump with different weighted jump ropes, so you engage more muscle groups, loading extra resistance to the exercise and with more resistance, you create more muscle engagement. 

    14) Agility

    Research shows that jumping rope has a significant effect on increasing leg muscle power. Proper jump rope form helps you develop agility and speed. You can formulate exercises to develop further quick footwork, speed, power and agility.

    The exercise of skipping is extremely useful for specific sports training where you need to change direction quickly, have fast feet and be quick and strong such as rugby, football, boxing, hockey, basketball, or volleyball.  Skipping isn’t just for Boxers and Cross fitters it can help any one get more agile, faster as well as fitter. It doesn’t matter if it’s to help you be able to keep up with your children, grandchildren, get match fit or training for that big sports event! Everyone can benefit from jumping rope.

    15) Co-ordination

    You are not just developing endurance, by skipping to music it helps develops your coordination like no other exercise, the timing you need to move your feet, arms and jump in time to the rope develop your movement and rhythm. To maintain the rhythm and motion of jump rope footwork and swing techniques, you need to coordinate your eyes, feet, hands, arms, legs, and torso while you jump. Jumping Rope requires a lot of coordination and balance, especially when you progress past the basic jump developing all the skills needed as you develop.

    16) Jumping Rope Builds Balance

    Skipping doesn’t just help improve coordination, jump rope benefits extend to better balance. Jumping in the air, bouncing foot to foot, different feet movements such as crossing your feet, crossing arms etc all requires you to adjust your balance with each jump. You will need to coordinate multiple areas while your whole body is in motion, the combined movements need good form by maintaining balance, your body needs to re-establish the balance with each skip. Building balance works hand in hand with coordination. Making skipping part of your exercise routine will help improve your balance over time.

    Skipping Training

    Benefits of Hiit Training and Skipping

    Skipping is one of the best cardio and HIIT (high-intensity interval training) workouts you can do, it is effective in burning belly fat, tightening and sculpting your abs. It also develops timing, balance, coordination and agility and, as a bonus, also tones the upper and lower body muscles.

    For many year’s skipping was just thought of as for girls and as a child playground activity but boxers saw the benefit and with the popularity of Hiit training increasing, skipping has found a new lease of life as a serious tool for getting fit and strong.

    Skipping for HIIT can be performed anywhere, at home, your local gym or park or in any clear area of space and all for minimal cost. It is also the perfect antidote to break up long stints sitting at a computer and the ideal training to get you moving every day when working from home.

    Jump Rope Routines

    Developing your technique and form is key for staying injury-free and for building up speed and pace. The secret lies in keeping your hand position and your jump height consistent whilst looking to reduce the movement in both. The turn of the rope needs to be generated by the wrist and the feet need to be leaving the floor by only the amount needed to allow the passing of the skipping rope for efficiency.

    Micky Ward’s 15-Minute Jump Rope Routine

    (as a pre-workout warm up)

    1. Go easy at first. Go slowly in a forward motion and give your body time to warm up. Let your body dictate the pace of your workout. Don’t let yourself get out of control. The concentration and focus necessary in creating rhythms are just as important as the physical workout.
    2. During a fight, you’re constantly varying speeds. Jumping rope should be no different. Be conscious of not staying in one rhythm for too long. You need to be able to vary your speeds without losing control.
    3. As your conditioning and strength improves, add movement to your rope workouts. Start out with high leg lifts, and gradually try out rope turns, and side to side movement. All three all great techniques to incorporate into the routine.
    4. For more advanced jump ropers, step it up by finishing hard. I like to finish my rope sessions at what I call “ultimate speed”. For the last 30- 60 seconds, go as fast as you’re comfortable with (while remaining in control) and really make your body work, then slow it down, giving your body a chance to recover while not tightening up.

    The Warm-Up and Cool Down

    During physical training, the physiological systems of the body are working to adapt to exercise-induced stress. Therefore it is vital to warm up properly in preparation for the increased energy demands which muscles and related systems have to cope with during exercise. Warm-up decreases the chances of injury by raising the muscles temperature, increasing the blood flow and by stretching muscles, ligaments and connective tissue: improves physical efficiency and prepares the body for work by raising the heart, metabolic and respiratory rates.

    As skipping mainly involves leg work, this is the focus of the stretch in both the warm up and cool down guideline. The speed rope can be incorporated by folding it in half or tied around the waist.

    All actions x 5 on each leg/arm

    • Walking on the spot
    • Marching on the spot
    • Wide march using arms
    • Heel digs forward (like toe pointing but with heels)
    • Heel dig and chest press with arms
    • As above in half time• Heel digs, chest press with arms – double time
    • Shoulder circles
    • Shoulder circles and leg squats (flex/bend legs to 75 degrees)
    • Leg squats and bicep curl (flex/bend arms from waist to shoulder)
    • As above but with palms facing downwards (pronated)
    • Leg squats and shoulder shrugs
    • Leg squats with wider legs – hands on hips
    • Leg squats with buttock kicks – One leg at a time (towards but not touching approx 45 degrees)
    • Side Leg lift – alternate legs (abduction)
    • Leg squats with hands on hips
    • Hamstring Stretch – take leg out to side, one leg flexed/bent all weight on this leg. Other leg extended with the toe pointing upwards – relax in to the stretch. Change legs
    • March off on the right leg

    History Of Skipping 

    The exact origin of skipping ropes and people skipping vary greatly but they are thought to have started as early as 1600 BC when Egyptian Athletes was thought to jump vines for training. The aborigines of Australia also used, vines and flexible bamboo found in the jungles and they were combined with jumping as a form of play. Skipping ropes are also traced to ancient China around this timeline.

    The development of ropes for the purpose of rope jumping started among rope makers in places like ancient Egypt and China. The ancient Chinese are even known to have played a game called “Hundred Rope Jumping” as part of their New Year festival. 

    (The Traditional Chinese Game League confirms this – more or less. They say jumping rope was called “jumping 100 threads” because a rope circling through the air looked like it had been split into 100 separate ropes. But most of their discussion of the “tradition” involves a Chinese Jump Rope which is a large elastic loop that is nothing like a “western” modern day jump rope.)

    The Chinese receive credit for another form of early skipping. This involves two jumpers and two individual sized ropes. The ropes are crossed and the jumpers each hold one handle of each rope. Then they rotate the ropes so that they turn at opposite times. The Chinese introduced this form of jumping at a world competition, and it has been known ever since as “Chinese Wheel.”   

    However, the Western versions of Jump Ropes and skipping probably originated from 1600 A.D. Egypt. The Song Of Solomon is the only book of the King James Bible that contains the word skipping.

    The first visual evidence of jump rope activity can be seen in medieval paintings where children roll hoops and jump rope down the cobblestone streets of Europe.

    During the 16th and 17th centuries in Europe and America, rope skipping was mainly performed by boys. At the time it was thought that girls should not be physically active in case they harmed themselves and also that it was an unsuitable activity for girls as it revealed their ankles.

    Although Europeans are known to have been skipping in around the 1600, the earliest known use of the term skipping rope in English was in 1802. 

    The popularity of skipping spread through Europe to the Netherlands, and eventually to North America. In America they normally call skipping ropes jump ropes.

    By the 1800s both boys and girls were able to enjoy the many skipping benefits. At that time, if anything, it was championed more by girls as a game and is associated with many skipping songs and skipping rhymes when used in conjunction with long rope or double dutch games.

    It was suggested in early 1800s servants’ guidebooks that a governess should incorporate it into the exercise of her pupils. The Girl’s Own Book, a collection of games and activities for girls first published in 1834, gives instruction for jumping rope.

    Early Dutch settlers were some of the first jump ropers in America. Not surprisingly, one of the more popular jumping games is called "Double Dutch.” A skipping activity in which the skipper jumps over two ropes turned in opposite directions by others. 

    The National Double Dutch League suggests that the style of jumping known as Double Dutch, where long ropes are turned toward each other while one person jumps in the middle, originates with ancient Phoenician rope makers. They would walk backward from one another on rope walks while twisting strands of hemp into rope. Other workers ran back and forth supplying hemp, and these workers had to jump over the twisting ropes. Workers taking a break may have turned this necessity into a competitive game.

    So why is it called “Double Dutch” and not “Double Phoenician?” English settlers supposedly coined the term when they saw Dutch children turning and jumping in New Amsterdam (soon to be New York).

    In the 20th Century, Double Dutch became very popular in urban America because it could practiced in a street or alley that didn’t have enough room for other sports, and it incorporated creativity and music, with turners and jumpers chanting their own rhymes and rhythms to go along with each jump.

    In the early 1940s and 1950s, jump rope became tremendously popular, and many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play. From the late 1950s until the 1970s, however, jump rope popularity took a back seat to radio and television.

    During the 1960s and 1970s in America, girls turned to skipping on the streets as a fun activity and as a direct result of being excluded from sports such as football, baseball and hockey which were only for boys. Girls and boys compete very much on a level playing field when it comes to skipping.

    In the 1970s, an increased interest in physical fitness and overall health emerged. Programs started promoting jump roping to keep kids from other unhealthy activities. To make it enjoyable and entertaining for kids jump roping events were organised. Since that time, jump roping has been recognised as a great way to get fit and Skipping is a competitive sport in about 40 countries.

    During the new fitness crazes of the 1970s (Skipping, Dancing, Roller Skating etc), new competitive forms of the sport emerged. Police in New York teamed up with physical education teachers to create a competitive form of Double Dutch that became wildly popular throughout the city and eventually evolved into the National Double Dutch League. Elsewhere, jump rope teams began forming in schools, churches and other organizations. By the 1990s, these teams were competing against one another at national and international competitions.

    After a while its popularity dwindled over shadowed by other sports and computer games.

    History of Competitive Skipping

    Since 1973 the competitive sport of jump rope/ skipping has been an official sport and since that time it has experienced tremendous growth and development.

    For any one that finds boxing and it’s list of governing bodies hard to keep up with skipping can say to boxing, hold my beer (Get ready for this….)

    The first organisation to promote rope skipping as a sport was the “International Rope Skipping Organisation” (IRSO) founded by Richard Cendali which was essentially an American organisation/federation with two non Americans on the Board of Directors who were elected by the US members. 

    The “World Rope Skipping Federation” (WRSF) was then formed in competition to the IRSO.

    This was followed by the creation of two new bodies – the International Rope Skipping Federation (FISAC-IRSF) and the World Jump Rope Federation (WJRF).  The two governing bodies merged to create the International Jump Rope Union (IJRU), the sole international governing body of jump rope. 

    IJRU represents the merged international federations of Fédération Internationale de Saut à la Corde - International Rope Skipping Federation (FISAC-IRSF) and the World Jump Rope Federation (WJRF). 

    IJRU gained status as the 10th international federation to be accepted by the Global Association of International Sports Federations (GAISF) Council. As a GAISF Observer, IJRU is on a clear path towards skipping as being accepted as a sport worthy of inclusion in the Olympics. As such IJRU is now the official governing body in the eyes of the Olympic Federation.

    But IRSO felt that other governing bodies that had contributed hugely over the years to the sport of skipping – namely the USA Jump Rope Federation and the Asian Rope Skipping Association (ARSA) should have been brought in under the umbrella of the WJRF. So they merged on October 1, 1995 and held their own World Championships USAJRF in conjunction with AAU (The Amateur Athletic Union) which is an amateur sports organisation based in the United States. A multi-sport organisation, the AAU is dedicated exclusively to the promotion and development of amateur sports and physical fitness programs.

    As the IJRU has the Olympic observer status and is signed up to WADA an obligation of any Olympic Status sport, this is the governing body most likely to stake it’s place now going forward as the global governing body for the sport.

    Competitions include:

    Individual Events:

    • Single Rope Speed Sprint SRSS 1×30 seconds x 1 athlete
    • Single Rope Speed Endurance SRSE 1×180 seconds  x 1 athlete
    • Single Rope Triple Unders SRTU No time limit x 1 athlete
    • Single Rope Individual Freestyle SRIF 0-75 seconds x 1 athlete

    Team Events:

    • Single Rope Speed Relay SRSR 4×30 seconds x 4 athletes
    • Single Rope Double Unders Relay SRDR 2×30 seconds x 2 athletes
    • Double Dutch Speed Relay DDSR 4×30 seconds x 4 athletes
    • Double Dutch Speed Sprint DDSS 1×60 seconds x 3 athletes
    • Single Rope Pair Freestyle SRPF 0-75 seconds x 2 athletes
    • Single Rope Team Freestyle SRTF 0-75 seconds x 4 athletes
    • Double Dutch Single Freestyle DDSF 0-75 seconds x 3 athletes
    • Double Dutch Pair Freestyle DDPF 0-75 seconds x 4 athletes
    • Double Dutch Triad Freestyle DDTF 0-90 seconds x 5 athletes
    • Wheel Pair Freestyle WHPF 0-75 seconds x 2 athletes

    Show Competition:

    • Show Freestyle SCTF 0-360 seconds x 8-20 athletes

    Types of Jump Rope

    Speed Jump Ropes, are optimal ropes for beginners through to advanced. Although light in weight, are stable & fast turning for working on footwork skills and speed skipping. 

    The lightweight ropes are durable and easy to use, so you can practice your basic skills and techniques. This type of jump rope is the most common, and preferred by even advanced jumpers. You can take this rope with you on the go or to the gym, so you can always get in an intense cardio workout. 

    speed skipping rope

    With a speed jump rope, you can also work on agility. It is a great option for practicing footwork, building endurance, and speeding up your jump rope skills. Look for speed jump ropes made of quality materials to ensure they are durable and do not tangle easily such as the famous AMPRO Original Speed Rope.

    Main Benefits - Affordable price point makes this a great option if you want to try skipping for the first time or don’t want to spend a large amount of money on a rope. 5mm PVC ropes offer better durability with great feedback and feel for a good workout intensity. Overall, a great all round jump rope for cardio as well as skills skipping, think Floyd Mayweather. Liquorice style ropes are faster than beaded style ropes making it great for speed, footwork and double unders which allow you to increase the intensity of the workout and get the heart rate moving.

    They are  very easy to transport and carry around with you so you can workout anywhere. You wont get many workouts for better value than the cost of a speed skipping rope

    This style rope wears a bit better on harsh surface types/outside (Not recommended as it will shorten the lifespan of the rope)

    Ideal rope to rotate in sets with a heavy style rope for interval training for fitness.

    Below are some of the workouts the speed jump ropes are good for:

    • Basic jump
    • Lateral jump
    • Alternating rope jump
    • Alternating lateral jump
    • The Alternating jump with high knees
    • Jumping with a single head
    • Double Unders

    Recommended For : Cardio fitness / Boxers / Beginners to advanced / speed, footwork

    beaded skipping rope

    Beaded Ropes are more visible & ‘audible’, compared to normal speed ropes and  the arc is more stable which makes it easier to time your jumps. While beginners can certainly use beaded jump ropes if they prefer, they are typically used for rhythmic jumping and competitions and do not help improve footwork or hand speed like a Speed Rope but are great for learning the skills of skipping, tricks and freestyle jumping.

    Beaded jump ropes, or segmented jump ropes,  create a noise when the beads hit the ground in between jumps. They are typically made with a nylon cord covered with beads. Beaded jump ropes are not heavy, though, because the beads are relatively light. However, compared to a speed jump rope, these ropes have more weight, so provide a better ‘workout’.

    Main Benefits - We recommend this rope for learning correct jump rope skill form and technique, setting up a good solid base for learning tricks and freestyle jumping. This rope is ideal for beginners and advanced skippers alike. Great feedback and rope arc from the weight and air resistance provided by the beads. No kinking and more durable than PVC ropes making them a good option for outdoor/harsh surface use (Not recommended as it will shorten the lifespan of the rope).

    Here are some of the workouts the beaded jump ropes are good for:

    • The basic jump
    • Rhythmic jump
    • Freestyle

    Recommended For - Best Beginners Jump Rope for freestyle / learning tricks and releases / learning correct form / best for outdoor use and most durable

    long handle skipping rope

    Long Handle Jump Ropes - We recommend this style jump rope if you are at an intermediate/advanced level and for freestyle jumping. The main reason for this is that using a short handle rope to start helps promote good form and a solid base to then advance your skills with the long handle skipping rope. The long handles give you more reach when doing crosses and wraps and so allows for easier execution of more advanced trick combinations. Some people also prefer to have a bigger surface area to catch for releases. At AMPRO we do a PVC and Beaded version of the long handle rope, to give you an even greater choice in your skipping line up.

    Main Benefits - We recommend this rope for learning tricks, double under’s, crossovers and freestyle skipping.

    Here are some of the workouts the Long jump ropes are good for:

    • Double Under’s (PVC Version)
    • Freestyle
    • Crossovers 

    Recommended For - Best Jump Rope for freestyle / learning tricks and releases / Double Under and Cross Overs

    leather skipping rope

    Leather Ropes - Are stable and slightly heavier and slower turning for a steady stamina and cardio workout. Because your rotations are slower, you have more time to focus so they can be used by beginners and advanced alike. Traditional rope of boxers, they generally last for longer and are more durable for outdoor/harsh surface use than PVC ropes are (Not recommended as it will shorten the lifespan of the rope).  Not usually adjustable in length, or suitable for working on footwork speed and skills. Beginners may want to practice with a leather rope to master timing and form and more experienced jumpers sometimes prefer leather jump ropes to intensify their exercise or use it alongside a speed rope for a varied workout routine. Gives a better stamina workout  than lighter ropes.

    Leather ropes come in a variety of versions you normally have the the heavy alloy handled style,  traditional wooden handle style ball bearing or propeller rope version’s and the more modern Foam Handled.

    Main Benefits -  Great rope for cardio and stamina workout’s. Boxing gym’s that require durable ropes and people looking for a heavier rope for a more rounded workout. Leather ropes are norm 7 - 8mm thick so very durable and heavier than speed style ropes.

    Here are some of the workouts the Leather jump ropes are good for:

    • Cardio
    • Endurance and Stamina
    • Strength
    • Single unders
    • Push-ups
    • High knee w/ jump rope
    • Squat step-ups
    • Burpee lateral jumps
    • V up tuck combo

    Recommended For - Best Jump Rope for boxing gym’s needing durable ropes and people looking to train endurance and strength.

    weighted skipping rope

    Weighted Ropes - Normally Leather Ropes weighted on the handles to intensify your workouts as there is more resistance when you rotate the jump rope. It helps target the muscles in your arms because of the additional weight and you have to use more energy to skip as it adds resistance to the exercise.

    With a weighted jump rope, your rotations are slower and you have more time to focus so they can be used by beginners or more advanced skippers. Beginners may want to practice with a weighted rope to master timing and form and more experienced jumpers prefer weighted jump ropes to intensify their exercise. Generally this rope is popular for people that want to up the cardio difficulty of skipping for a fitness viewpoint. Not usually adjustable in length, or suitable for working on footwork speed and skills.

    Main Benefits - Great rope for cardio and stamina workout’s and people looking for adding resistance to the skipping rope routine and build increased muscles in the arms and upper body.

    Here are some of the workouts the Leather jump ropes are good for:

    • Intense Cardio workout
    • Building Endurance and Stamina
    • Strength
    • Build forearm and hand strength
    • Engaging shoulder /arm/core/back muscles that don't normally get a major workout while jumping rope
    • Improve single under and double under body strength and endurance in shoulders
    • Single unders
    • Push-ups
    • High knee w/ jump rope
    • Squat step-ups
    • Burpee lateral jumps
    • V up tuck combo

    Recommended For - People looking to intensify the jump rope cardio exercise, build increased endurance and strength or use it alongside a speed rope for a varied workout routine.

    cable skipping rope

    Cable Ropes - Very fast turning, but can break easy. Used for speed jumping not advanced jumping or skipping. Pose a bigger risk of injury from catching the wire cable. These allow you to do some really fast skipping, easily perform doubles or triples unders, and get a serious speed workout going.

    Main Benefits - Ideal for Hiit style training fast interval based training programme where you are looking to work as hard and fast as you can.

    Here are some of the workouts the Cable Ropes are good for:

    • Quicker Cardio Workouts
    • Building endurance and Stamina
    • Interval Training
    • Double Unders
    • Triple Unders
    • Speed Skipping
    • Speed Steps

    Recommended For - Speed skipping, double under and people training for X Fit style competitions or part of a Hiit Style interval workout plan.

    thai skipping ropes

    Thai Jump Ropes - Great for an intense cardio workout and a resistance workout for your shoulders and forearms. You will definitely feel the burn using this rope for even short amounts of time. Old school thick PVC plastic skipping ropes which are very heavy as the ropes are twice or three times thicker than regular-sized jump rope with widths at around 10 - 12mm thick. The handles traditionally tend to be wooden also, but the ball bearing plastic handled styles are also very popular as the ropes tend last longer with less friction. Favoured by Muay Thai fighters and Kickboxers for endurance, stamina and strength training. Not normally adjustable. Pose a bigger risk of injury from catching the heavy rope, but Thai fighters see this as conditioning. 

    Main Benefits - If you want a quicker cardio workout and a heavier burn in your shoulders and forearms. You will definitely feel the burn using this rope for even short amounts of time.

    Here are some of the workouts the Thai Ropes are good for:

    • Intense Cardio workout
    • Building Endurance and Stamina
    • Strength
    • Build forearm and hand strength
    • Engaging shoulder /arm/core/back muscles that don't normally get a major workout while jumping rope
    • Improve single under and double under body strength and endurance in shoulders
    • Single unders

    Recommended For - Higher intensity cardio workouts, adds heavy resistance to your jump rope workouts to work your upper body. Use it alongside a speed rope for a varied workout routine.

    boxers skipping rope

    Boxers Style Ropes - 90 degree angle of handle to pvc rope for a smoother spin and increased speed. This makes it feel lighter and so is more conducive to speed steps and double unders and less for freestyle jumping. These style ropes allow you to do some really fast skipping, easily perform doubles or triples, and get a serious speed workout going.  Normally adjustable with self adjusting mechanism. 

    A premium and speedier cardio jump rope option for speed skipping.

    Main Benefits - Much more speed and less rope friction of durability.

    Here are some of the workouts the Boxer Ropes are good for:

    • Quicker Cardio Workouts
    • Building endurance and Stamina
    • Interval Training
    • Double Unders
    • Triple Unders
    • Speed Skipping
    • Speed steps

    Recommended For - Speed skipping, Speed Steps, double under’s and people training Hiit Style interval workout plan.

    General Starter Ropes

    Foam handle jump ropes, contoured handle skipping ropes, ball bearing ropes and digital jump ropes etc tend to be aimed at the starter market the casual skipper looking to start skipping or add some variety into a work out. They are often a cross between a weighted rope and a speed rope to allow the skipper to get a better workout from the larger easy grip handles while skipping at a slower rate. You are not generally looking to use these for advanced footwork skills but more to get the timing and basics down while getting a harder workout than you would from a speed rope until you can add some speed and movement into your routine. Ball bearing style ropes can make skipping a bit smoother and easier to control also.

    Cotton Jump Ropes - We class these as toys and don’t sell them. They are a great way to get kids into doing physical exercise while having fun and these are generally the styles of ropes you see schools use at a younger age. Slow turning so easier to use and the Cloth / Fibre / Woven / materials are very soft for impact on a miss timed jump. They also tend to be robust handle designs more suited to smaller hands rather than an adult and someone trying to skip the correct way from the wrist.

    Digital Ropes - Tend to be for the causal skipper, the plastic designs are not normally robust and tend to sell based on the gimmick of a calorie counting or jump counting aspect. As most phones watches have this function, we believe you are better investing in a quality rope than helps your skipping ability and we don’t sell these style ropes.

    Double Dutch Ropes - Double Dutch skipping is where two people turn two ropes for you and you jump them. It requires a longer style jump rope. The standard length rope for one jumper is 12 feet. For up to two jumpers, use a 14-foot rope. For up to three jumpers, you need a 16-foot rope. A 20-foot rope fits up to four jumpers.

    Benefits of Interchanging Jump Ropes

    A great benefit of jumping rope come from being able to utilise a combination of light and heavy jump ropes in your workouts. Think about how you use other training tools, like dumbbells. You don’t just train with a single set of weights. You have different weights that you mix and match depending on what you’re trying to achieve.The same goes with jump ropes. Lighter ropes are great for improving speed footwork and intense cardio workout. Heavier ropes are great for building strength, power and endurance. Together, the combination gives you the ability to get a complete, full-body workout wherever you go. We have created some of our best sets to help you select the best combination for your fitness journey.

    Which jump rope is best for me? 

    For beginners, a speed jump rope is a great start. You can start learning the basic jump ropes skills and techniques every jumper should learn. Make no mistake this rope is suitable for advanced skippers and is a rope you will always want in your kit bag and will often head back to it is best for developing footwork and speed. Boxers typically like speed style ropes made from PVC plastic rope or Polyvinyl (liquorice) like Floyd Mayweather who has used the AMPRO Adjustable Skipping Rope.


    Source:  https://www.youtube.com/watch?v=XHdsLDdz2s8&list=FLJD9k-iN_ego0EWOff0zmSg

    Beaded ropes are great for learning tricks and freestyle skipping.

    If you are looking to intensify your workout you can look at Thai or Heavy Handle Ropes.

    Increase your speed is best with a Cable or Boxer style ropes

    If you find yourself struggling with the timing of your jumps, a Leather Rope helps get you to slow down and practice proper form and technique.

    Why Jump In With Ampro?

    Although our official birthday is 1955, when AMPRO was officially established, we have been around since the 1940’s. We started out making skipping ropes from our small sports shop in Waterloo (under the arches) for our local boxing club.

    We were one of the main UK suppliers of ropes to boxing gym’s and clubs in the country for many decades when around 2010 we developed the AMPRO Adjustable Speed Rope a solid poly 5mm vinyl rope fitted with ergonomic handles, widened at the bottom ensuring you grip the handle correctly and skip from the wrists, the natural way to skip. Easily adjustable you no longer had to buy a 7ft, 8ft, 9ft or 10ft rope depending on your height, you got a bespoke length with this one rope. The 5mm rope thickness make it a durable rope ideal for clubs and gyms. In short it was a game changer.

    In fact the rope was so good that the TMT (The Money Team) from Floyd Mayweather Gym in Las Vegas ordered the Adjustable Speed Rope direct from AMPRO to ship over the pond and the rest as they say is history. The AMPRO rope was recognised as the best rope on the market only available from the UK.

    Here is a fun fact we developed the Yellow rope as it is more audible but it was the slowest selling colour until websites around the world picked up on the fact the rope was being used by a superstar boxer. Now it is the best selling rope colour in that line some 8 years on.

    Floyd Mayweather skipping workout routine is well known for showcasing his athletic abilities and fabulous rhythm and footwork, which helped made him one of the best fighters to put on the gloves. He is one of boxing’s true legends, who retired undefeated against an impressive CV of fighters. Floyd “Money” Mayweather’s Skipping Rope skills are one of the best around, making him a GOAT at skipping as well as in the boxing ring. Floyd’s jump rope style looks effortless and smooth and he helped bring the spotlight outside of boxing onto skipping again. After all if it’s good enough workout for one of the greatest fighters of all time to help keep fit, why not incorporate it into your workout? The fact once you master skipping it looks so good as well as being really fun, helped fuel the next boom for jumping rope. (This is probably the 3rd skipping boom since AMPRO was established and one we are proud to have been directly involved in)

    Here’s a video of the Money Man himself Floyd Mayweather doing his fancy jump rope work with the AMPRO skipping rope (Source: muaythaipros).

    It is perhaps Floyd Mayweather's most well-known rope:



    Rope Style Suited Skill Levels:

    Beginners: New skippers are best off with either liquorice or PVC rope which are fairly light, allow for some speed while still being slow enough to work on timing, have some degree of flexibility to the rope. Foam handle jump ropes, contoured handle skipping ropes, ball bearing ropes and digital jump ropes are also aimed at the starter markets as they are slower and smoother.

    Intermediate: Liquorice (PVC or Nylon in UK terminology) or Long Handled ropes depending on preference. Boxer style ropes are used for speed work while liquorice can be used for speed or freestyle tricks.

    Advanced: Liquorice (PVC or Nylon in UK terminology) or beaded ropes depending.

    Fitness/Cardio: Leather Ropes, Weighted Handle Ropes, Alloy Handled Ropes and Thai Ropes are all ideal for extra resistance on your workout where you are concentrating on cardio and added resistance

    Cross Fitters / Fitness Types: Typically like the speed jump ropes with metal cables, 90-degree connections, or ball bearing swivels. These allow you to do some really fast skipping, easily perform doubles or triples, and get a serious speed workout going.

    Jump Rope Trick specialists: Generally use free style jump ropes that have very long handles and prefer the beaded material for the cords.

    AMPRO Special Skipping Rope Skill Sets:

    At AMPRO we have designed some skill sets to make it easier to choose a rope and progress your skipping skills, we have give a 5 star rating with 1 star being for beginners and 5 star for advanced skippers to help guide you to the perfect AMPRO jump rope set.

    Jump rope experts will use a variety of ropes for various skills, footwork drills and benefits. The rating level gives you a good understanding of what kind of rope jumping and footwork skills they are suited to. In reality beginners/intermediates can use any jump rope and advance their skill set, the main thing is to get jumping. We would always advise no matter what skill or technique you are learning to eventually take that knowledge to a shorter handle liquorice rope for the best technique and speed possible.


    Level 5 Star

    Used For Tricks / Footwork / Technique / Speed / Training /  Freestyle 

    Suitable for Starter - Intermediate - Expert

    [Find Out More]



    feet of flames jump rope set

    Level 4

    Tricks / Speed / Footwork / Technique / Training  / Starter - Intermediate - Expert 

    [Find Out More]



    trickstar jump rope set

    Level 3

    Tricks / Footwork / Technique / Training / Speed / Intermediate - Advancing

    [Find Out More]


    ballers jump rope set

    Level 2

    Tricks / Footwork / Speed / Training / Starter - Advancing

    [Find Out More]


    super ballers trick jump rope set

    Level 1

    Tricks / Footwork / Training / Starter - Intermediate

    [Find Out More]

    Rope Handle Style:

    The handles, besides the rope material, are the most important thing to consider. There are many different handle designs and shapes to choose from.

    Handle Weight- The one thing to keep in mind though, regardless of the width, height, or material the handle is made of is. The handle weight is important as the heavier the handle the more workout it gives you but the slower it will be.

    Handle Material - It is important to know the material the handle is made from. Hard shatter-proof plastic handles, wooden handles or light aluminum handles will last much longer and, if you don’t mind paying more money, are worth it compared to cheaper style plastic handles that you will often see on the market (Again we don’t sell these).

    Length of Handle - You have quite a few options when it comes to handles. You’ll use about 2 or so inches of the handle gripping it, so when you look at handle sizes, deduct that amount from the length – this will be the handle length sticking out from your hands.

    Handle Lengths:

    • short handles 4” - 5”
    • regular handles 5” - 6”
    • long handles 6” - 8

    Long handles are particularly useful for tricks. The longer handles give you more rope to work with when doing crossing movements.

    Short - Regular size handles are better for learning correct technique and we recommend these for beginners to get the best skipping form as a base.

    If you want to mix up your skipping rope workout with some cool tricks, I would recommend picking a rope that’s at least 5 inches such as the Ampro Original and maybe a long 7 - 8 inch handle rope like the Ampro trickstar.

    Rope Connection - There are three choices for how the rope connects to the handle:

    Regular connection (rope goes straight into handle) normally found on speed ropes.

    90 Connection (rope is attached to the handle at 90-degree angle = much more speed and less friction) for a faster turning rope.

    Ball Bearing Swivel (there is a ball bearing at the end of the handle connecting the rope end to the handle = least friction, more fluid, and better control). Better for either very fast turning ropes or heavy ropes. RE: Leather and Thai Ropes.

    Side Swivel: Can help you skip from the wrist the natural way of skipping. Norm find these style ropes are leather or boxer style pvc ropes.


    First, take the jump handles with each hand and stand on the centre of the rope with either one foot or both feet while pulling the handles upwards beside your body as you stand straight.

    The handle tips should reach your armpits. When you jump over the rope, the rope should just brush the floor beneath your feet. If the cord doesn’t touch the floor, the rope is too short. If the cord hits the floor in front of your feet, the rope is too long and should be shortened.  More advanced users will usually want a shorter rope than these indications given though.

    Adjust the rope length so that handle tips touch your armpits. If it’s below this, it’s too short (unless you are more advanced) for beginners. If in doubt leave it slightly longer.

    Keep in mind there IS some variation depending on how you hold the rope (do you hold it high or lower as you turn the handles when skipping) and the length of your arms (some people have longer arms and some shorter arms). Typically beginners do a bit better with the standard rope length for their size as given by the chart below, while more advanced jump rope users may want a slightly shorter rope.

    Adjust the length using the adjustable system if available or tie a knot below each handle to shorten and balance the rope. People often tie knots in ropes to get them to the right length if they are in a hurry, but we recommend you adjust the length of the rope as instructed if you can, rather than tie knots as this affects the swing of the rope.

    Elbows should be tight by your side and at 90 degree angle leaving your forearms parallel to the floor.

    Everyone has their own preference when it comes to their jump rope length. When you first purchase a new jump rope and begin cutting it, don’t cut off too much off immediately. In order to know what length is right for you, test the rope each time after cutting off a few inches at a time.

    How to Find the Right Jump Rope Size

    Note that when you measure the correct jump rope length for your height, you measure from the tips of the handles and not only the jump rope cord length only.

    Sizing Guideline:

     Height Rope Length Required
    Under 5ft
    7ft (Rare)
    Under 5ft 4″
    Under 5ft 11″
    Under 6ft 6″


    Beginner Rope Length: You’ll want a rope that gives about 16 to 30 inches when you swing it over your head. Note you can always make it shorter but never longer once you have cut an adjustable rope so If you are not sure start at the top end of length and trial the rope until you are happy. Don’t cut the spare length until you are comfortable with the rope length.

    beginner skipping rope length guide

    Fitness / Double Unders Rope Length: You’ll want a rope that gives about 6 to 10 inches when you swing it over your head. The shorter distance means you can rotate the rope faster which means it’s easier to do double unders. Note: Double Unders are when you do two swing rotations per each jump.

    Speed Jumping Rope Length: if you are going for max speed then you’ll want a rope that’s between 2 to 6 inches clearance over your head at the apex of the rope swing. This is an advanced style of jumping though, and it’s only advanced jump ropers will need to be concerned with this.

    Freestyle Rope Length: You typically want longer ropes which give you more length for crossing movements. Somewhere between 12 to 24 inches is the suggested distance between the top of your head and the rope at the apex of the swing.

    Important Advice:

    • Set your rope to the correct length 
    • Always wear training shoes when exercising
    • Always warm up before you skip
    • Start slowly – Stop if you feel any discomfort
    • Begin by learning the basic, two foot bounce
    • Learning takes time – practice is important

    Rope Care And Storage Tips:

    The below are general tips and not necessarily applicable to every rope type. Rope cords make contact with the floor causing unavoidable wear and tear with a limited life span and so to help any jump rope last longer, we recommend the following:

    • Make sure the rope isn't too long and the length is bespoke to you. Our ropes come at roughly 10ft as a standard length, this is too long for most people. Many people either don't shorten the rope when it arrives, so the rope is too long for them. Remember to revisit the length and shorten your rope as you gain more experience, the better you get the less rope slack you need. Your rope should be brushing the surface you are jumping on and not heavily impacting it which can happen with long cables and excess rope lengths. 
    • Keep your rope hung up indoors (such as on a coat hook, etc) This is a great way to help your rope in shape and can help to remove or reduce kinks that may develop in the rope.
    • If the above isn't suitable you can use cable ties to keep the rope in neat 6-8 inch diameter circle loops and then place one of the handles through the middle of the circle 2-3 times. This will hold it securely while in your kit bag.
    • Avoid just throwing the rope in your kit bag or storage box without neatly placing it in there as this can cause kinks/damage to the jump rope. If a kink develops then remove it by bending the rope in the opposite direction to work the kink out.
    • Where possible, avoid using speed ropes and wire based speed ropes on hard surfaces such as wood, concrete, tiled floors, decked floors, tarmac and gravel. Refer to our jump rope guide section as this indicates which ropes have a more durability for use on harsher surfaces (beaded ropes for example are more durable).  This will still impact the length of your jump rope life span.
    •   Our ropes are durable but to extend the lifespan use a mat where possible or softer surfaces. Ideal surfaces to jump rope on are jump rope mats, rubber coated or matted floors, gym floors, and PVC matting.
    • Avoid leaving your rope outside in the cold especially during winter as this may lead to PVC ropes becoming stiff making them brittle and more likely to snap.
    • Do Not bend or tie your rope into a knot. Doing this will decrease its efficiency and life span (unless it's a beaded rope nylon cord)
    • Look after ball bearings on ropes. If a ball bearing in your speed rope handle is wearing out or is a little sticky, give it a drop of oil.
    • To avoid danger, always keep packaging and ropes away from babies and children. 

    How To Adjust Your AMPRO Jump Rope

    PVC Jump Ropes - Slide Handle down towards the centre of the rope and pull down the plastic stopper, move the special 4 prong adjustable fastener to the desired position on the rope and put the plastic cap over the 4 prong fastener to secure the stopper in place. Remember, you only need to open one side to adjust the rope!

    Top AMPRO Rope Tip - For our Adjustable ropes to release the snap lock, hold the cord with thumb and index finger on one hand and hold the snap lock with the thumb and index finger of the other hand.  Then push the cord upwards and snap lock downwards simultaneously and it should come loose. 

    Beaded Rope - Untie the knot at the end, remover the beads you need from the braided cord for etc correct length, replace etc handle with the washer and tie the knot again.

    Not sure what length your rope should be, then check out our sizing guide!


    Conditioning & Footwear

    Choose a pair of cross trainer shoes with ample forefoot padding because jumping rope requires bouncing and balancing body weight on the balls of your feet. This is the opposite to running shoes, which provide the padding underneath the heels. Some form of ankle support is preferable also.

    Jumping rope is fantastic fun, and it's very easy to do too much too early and hurt your progress. It’s important to listen to your body and make sure you’re giving yourself enough time to recover. Start out by jumping for just 5-10 minutes in your first sessions, and see how your muscles respond and feel. 

    Be sure to let yourself recover before jumping rope again. As the weeks go by and you practice more, your body will become more conditioned for jumping and you will need less time to recover between sessions.

    Jump Rope Tips:

    Now you have purchased your rope and set it up to the correct length its time to Jump In - We hope with AMPRO the key to progress is practice to build up your stamina and work on your form.

    • Grip handle with thumb and index finger then wrap hand around handle. Hold handles with a firm grip
    • Keep your elbows tucked in nice and tight, turning the rope from your wrist and forearms. Your elbows should point backwards and wrists should be placed at around hip height with palms facing outwards.
    • Ensure you rotate your wrists, a lot of beginners have stiff wrists but if you set yourself up with the correct arm positioning as mentioned, then the wrist action should start to feel more natural.
    • Rotate the rope around you by moving the cord in a small circular motion. Make small circles with wrists while turning the rope (rotations) to swing the rope around. Make the rope swing around you, not the other way round. You should not have to engage your entire arms and shoulders, a very common mistake for beginners is having their arms and hands too wide from their body leading to excess energy being used and learning bad form (You skip from the wrists). This also affects your co-ordination so master the basics before moving on.
    • Try to keep your back straight, with hips, knees, and ankles slightly bent. Keep your torso relaxed, head high and look straight ahead. Stay balanced and stable with an athletic stance so that the rope is swinging around your centre instead of the other way around.Try to not lean forward or skip to slowly, so you catch your feet less.
    • You want your centre of balance to be at your waist, and right over the middle of your foot (the horizontal and vertical centre of your body). A great way to test this is to stop mid jump and balance on the ball of your landing foot. If you can land without swaying, stumbling or falling over, you've found your centre and the spot you should be jumping from.  A lot of people become so focused on the motion of the rope that they allow the rope to guide their motions, instead of relying on their own centre of balance.
    • The first thing to remember is to jump lightly on the balls of both your feet simultaneously. If you want to jump fast and smooth, you'll need to get used toeing light on the balls of your feet. To achieve this, you should jump on your toes, and try to soften the impact as you land with your ankles, knees, and hips. 
    • Staying light on your feet is important because the less force you transfer into the ground, the faster you can come back up. You also will save more energy making you more efficient to skip longer. 
    • The landing is very important. Keep your knees relaxed, and push off your toes like you’re doing a calf raise. Pushing the balls of your feet into the floor.
    • Start off by lifting your feet 1-2 ” from the floor, just enough to let the rope pass under you. A common mistake that beginners make is jumping too high and kicking their legs back. Jump/hop/skip only just enough for the rope to slide beneath your feet. Jumping closer to the ground will also help you retain more energy, as you're using less of it to jump and it will help to maintain your rhythm. It’s always good to remember that rope is only a several millimetres thick!
    • Try and keep the rope straight and skip at the same pace. While jumping, the rope should touch the surface lightly.
    • When you’re learning a new jump rope technique, always simulate the movement without the jump rope first. This allows you to get comfortable with the actual movement and co-ordination needed before bringing the rope into play. It’s a lot easier to learn new moves this way.
    • If you are just starting out jump rope training even if you are quite fit, start slowly as you will be most likely activating and engaging new muscles from your normal workout routine. Jump for 1-2 minutes and rest, you can use this time to stretch out and reduce the risk of strains. Skipping for 1 minute with 2 minutes rest will help build your skipping stamina up slowly without any injury setbacks. Skipping increases your heart rate rapidly, if you lose your breath i.e can’t speak a sentence, then slow down. As your fitness levels increase so can you and your work out plan.
    •  Perfect one manoeuvre at a time, starting with the most basic. Only advance onto different jump rope techniques once you’re comfortable and have nailed the basics.
    • Make sure your are wearing suitable footwear, such as cross trainers to help prevent injuries.
    • Don’t sacrifice good jumping technique for speed.
    • Staying relaxed saves energy, any tension where it isn't needed wastes energy. You want to only use the muscles that are necessary to complete a given move, so any muscle that isn't involved should be relaxed, doing as little work as possible. Helping your natural movement and rhythm.

    Jump Rope Techniques:

    TWO FEET BASIC BOUNCE JUMP - This is the most basic of jump rope techniques and if you’re a complete beginner, then you should start here. It just requires you to stand with both feet slightly apart and jump over the rope, landing in the same position that you started in. Jump only one inch off the ground to clear the rope and land lightly on the balls of your feet. Make sure to keep your elbows in and your hands jutting out to the sides of your hips

    Fast Regular Bounce -

    For this move, you do the two feet basic bounce jump, but focus on spinning the rope round fast. Even though you’re jumping rope faster than normal, there is a not a lot of movement required here. Make sure to keep your elbows in and your hands jutting out to the sides of your hips. Your feet should only come about 1 inch off the ground.

    BACKWARDS JUMPING - Begin with the rope in front of your feet. Turn rope backwards. When the rope hits the ground behind your feet, jump up and over the rope.

    FRONT TO BACK - Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. You then jump forwards and backwards continuously and like the Side to Side jumps, start off short then progress onto longer jumps. This is also called the Bell Jump.

    SWITCHING FOOT JUMP - This is another basic jump rope technique and even more common than the previous. It requires alternate feet to leave the ground in a jogging/running fashion while timing your jumps. If you want to intensify your workout, then you can either speed up your pace or bring your knees up higher.

    ALTERNATE FOOT STEP (Jogging Step) -  Jump with alternate foot, lifting knees up, like jogging in place. Do not kick feet back.

    HIGH STEP - Same as Alternate Foot Step. Bring knees up to waist level. Keep back straight.

    SIDE STRADDLE - Begin with Basic Bounce Step (feet together) on first swing. Jump with feet shoulder width apart on second swing.

    FORWARD STRADDLE - Jump with one foot forward in a straddle position on first swing. On second swing switch feet. Move feet only a few inches apart

    SIDE TO SIDE - Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. As you’re jumping, using both feet, start jumping from side to side. Keep your feet and heels close together and torso straight ahead, when you jump the result should look like a skier’s slalom. You can start by doing short side jumps first then progress onto longer side jumps. When you skip side-to-side, you’re going to turn your hands over at the same time. You can then switch hands even when you’re in mid drift in the air, and you can put it in both hands while you’re jumping/skipping. Also called the Skiers jump.

    Note: You see boxers and jump ropers moving side-to-side. This makes it a lot easier on the body because the idea of jump roping is to be able to do it as long as you can without breaking your form or stopping so you get a longer cardio workout.

    HALF TWISTER - Bounce jump and twist lower body to the right. Jump with body facing forward. Jump and twist to the left. Only twist lower half of the body.

    FULL TWISTER - Full Twister is the progression from Half Twister. Bounce jump and twist lower body to the right, then jump and twist to the left. So you will jump between feet pointing right and feet pointing left with the rope passing under you continuously

    X FOOT CROSS - Jump to Side Straddle on first jump. Cross one leg over the other on second jump. Then jump with feet landing shoulder width apart again on third jump. Cross opposite leg over other. Alternate.

    FORWARD SHUFFLE - Extend one foot forward a few inches with knees straight, alternate feet and keep upper body straight.

    BACKWARD SHUFFLE- Extend feet back, bending knees at 90 degrees angle, alternating feet. Movement resembles a low kicking motion.

    CROSSOVER / CRISS CROSS -  The Arm Criss-Cross is a more advanced technique which requires timing and co-ordination between your hands and feet. Swing the rope around and cross arms at waist level and before each jump, you have to bring your left hand to your right side and your right hand to your left side so that your arms are crossed, extending them to each side to create a wide loop to jump through. After you’ve made the first jump, then you resume your normal hands positioning ready for the next jump so that you uncross on second jump. This takes a lot of practice to master, but you can do it one skip at a time where you’re crossing over and coming back. A very common mistake is people cross out in front and by the time your hands get to the floor, you’re hitting the rope. So you want to position your hands down towards the floor. Alternate on every other jump.

    SIDE ROPE SWINGS - If your legs are getting tired or you want to switch up your jumps or gain some rhythm, then the Side Rope Swings are a great move to do that. It’s a basic technique where the swinging rope passes the side of your body without you actually having to jump over it. You swing the rope to the right, then swing rope to the left. Now, open the rope by extending your right arm to the right and jump through the loop. 

    DOUBLE UNDERS - Assume the Two Feet Basic Jump position and for each jump, swing the rope fast and hard to make sure that it goes under your feet twice. It’s not necessary to jump high but as a beginner, it helps to jump a little higher than the Basic Bounce Step. Turn wrists quickly to let the rope pass under your feet twice in one jump. Keep head straight and torso relaxed for a good jumping form. When you master it, you’ll be able to perform the Double Under Jumps with little gap from your feet to the ground.

    SINGLE FOOT HOPS - This technique requires you to hop over the jump rope with either foot continuously, then switch to your other foot. Performing 2 or 3 hops with one foot before switching over is generally common among boxers.

    CRISS-CROSS FEET JUMPS - This technique is the same concept as the Criss-Cross Hands but by using your feet instead. So before each jump, you must cross your legs and then resume your normal position for your next jump by uncrossing them. It helps to practice the Criss-Cross Feet Jumps without the rope at first, because your footwork is the most important skill for this move. 

    SCISSORS - The scissors is very similar to the Criss-Cross Feet Jumps but instead of crossing your feet from side to side, you must cross them from front to back instead. After each jump, you should end up with one foot in front of the other with a good distance between them.

    Other Advanced Jump Rope Techniques:

    • 180 BACKWARDS
    • 360
    • FAKE EB
    • TOAD
    • LEG OVER 360
    • TS
    • TOAD + EB


    The first step to jumping rope well is working on your timing. To develop your timing, you’re going to put the rope in one hand, start with the right (or left) hand and you start by swinging it around. You’re going to need to keep up the opposite hand as if you have the rope in both, and here, you start your little hops. It’s all about hopping and skipping, not jumping as the name suggests.

    You’re just pushing off the balls of your feet and getting your timing right . You’re going to have a slightly off rhythm until you get comfortable. You do this for about 10 seconds or so, until you feel good and then you stop. Then you can switch hands and you’re going to start over again as if you have the rope in both hands and then you’re going to start your hopping motion again.

    You can then pull the rope into both hands to start jumping the rope, start with the little hops first. Push off the toes so the rope passes under your feet at the same time then you swing the rope around.

    Jump Rope Like Floyd Mayweather

    Floyd Mayweather is known as being one of the best boxers of all time, but he wasn’t just an incredible boxer. Along with his fighting skills, he has some amazing skipping skills and moves.  

    Floyd preferred to use a speed jump rope a great deal to condition. In fact Roger Mayweather use to say the jump rope was one of the most important training routines a fighter could do. Mayweather himself has referred to the jumping rope as the best training there is, with its ability to help build stamina in fighters. 

    He even goes so far as to say that he jumps rope constantly using a direct connection speed jump rope (no side swivels or bearings), to keep the rope moving at a faster speed, this helps to make his wrists stronger (As your wrist do the motion then) and his hands moving faster.

    Great Tip : Good speed skipping comes from the wrists

    Many of the skills that "TBE" displays while jumping rope are the skills that made him such an incredible boxer. No energy is wasted, inefficiencies are minimised, no tension while performing tricks, a perfect rhythm, concentrating on the technique and form as well as speed and skill. Mayweather's jump rope style favours extreme stamina building endurance as well as skill and showmanship that he is famous for.

    Mayweather Jump Rope Style 

    mayweather jump rope style

    Head and Neck: Keep your head and neck relaxed (face included, you don’t look as cool stressed and screwing up your face). Mayweather tends to push his head forward a little bit, but a neutral position is just fine that is just his style.

    Arms: Swing the jump rope with your wrists in the main. Your shoulders, forearms and elbows movement is relaxed and minimised as you make the rope go around you.

    Wrists: Keep your wrists loose and use them to control the arc of the skipping rope. They should be positioned slightly in front of your waist. Make small circles with wrists while turning the rope (rotations) to swing the rope around. Make the rope swing around you, not the other way round.

    Chest: Your chest should be upright, but not pushed or puffed out.

    Shoulders: Keep your shoulders back and relaxed. Don't let your shoulders tense up or rise upwards while you’re jumping.

    Knees: Keep your knees pointing over your toes. A very common mistake is letting your knees come inwards. Don't weaken your body position by keeping your knees bent and pointed slightly out.

    Waist: Keep your waist centred forward at all times. The rope can get tangled, especially on side swings, if you let you let your waist start drifting side to side. Keeping your waist squared will help you maintain a balanced centre and more stable jump position.

    Hips: Keep your hips squared centre and open, with your legs slightly externally rotated (like if you were doing squats). If your legs are pointed slightly outward, you will have an easier time staying stable and centred while jumping.

    Knees: Keep your knees pointed over your toes. A very easy mistake to make is letting your knees come inwards. You will have a stronger body posture by keeping your knees bent and pointed slightly out.

    Feet: Point your feet slightly outward. You want to jump on the balls of your feet and on the tips of your toes, right on the first three toes of your feet.

    Ankles: Your ankles should be relaxed so that they can absorb the impact every time you land.

    Core: Your core should be engaged throughout each movement. Don't let the rope move your balance off centre by keeping your core active and strong.

    Rope Position: Keep the rope handles around your waist/abdomen at all times. Don't hold it too wide out to the sides and position your hands slightly in front of your waist.

    Grip: Your grip should be underhanded, with your thumb positioned along the handle of the jump rope. The handles should point roughly 45 degrees outward.

    Floyd Mayweather Jump Rope Tricks

    One-Handed Side Swing

    Before you start skipping, you have to get the rope's momentum started. Mayweather does this by swinging the rope by his sides to get started. To execute the one-handed side swing, you want to grab both handles in one hand, and swing the rope on each side, alternating. Keep your shoulders and arms relaxed as you do this, and focus on the rotation of the skipping rope. Mayweather will often swing in pairs on each side.

    Heel-toe Tap Jump Rope

    This is one of the workout moves that Floyd Mayweather likes to warm up with. It is basic skipping move, but It involves swinging the jump rope with the rhythm counts of 1-2-3-4. However, you must land on your toe’s with one lfoot and on the heel with the other. You keep switching alternative feet.

    Two-Handed Side Swing

    The two-handed side swing is the main transition to and from skipping in the Mayweather style. To execute the side swing correctly, you want to bring both handles to your right side side and then back to your left. Step forward with your right foot as it swings to the right, and your left foot as the rope swings back to your left.

    You also want to keep the side swings at waist level, or the level you skip the rope with. Be sure to keep your hips square and don't let your knee's come in or your feet shift from side to side. The rope shouldn't be pulling you in any direction while you keep a stable centre.

    To move into a skip, simply bring your hands back to your sides after the rope swings to your left and starts coming back overhead. This will be how you normally start skipping.

    You want to swing the rope to your right side so that the rope crosses over the outside hand

    This is an incredibly subtle detail, but it is a signature move for Mayweather. The handles should be about on the same level as you swing the rope to your right, and the right handle comes over the left as you swing it to your left, allowing you to smoothly separate the rope to start skipping.

    Why does my rope become tangled when I perform side swings?

    A common issue with this trick is finding that the rope gets tangled. To avoid this, try to swing the rope evenly on both sides. If you swing it 4 times on the right side, get 4 swings on the left as well to untangle the rope, keeping it generally even for the amount of swings on each side will generally prevent tangling.

    Mayweather Boxer Step

    It is no surprise that the boxer step is one of Floyd Mayweather's signature jump rope moves. To execute the Mayweather Boxer Step, you simply shift your weight from one foot to the other and point the toe of the foot that has no weight on it. Floyd often does this move alternating each foot, or doing two taps each foot. Be sure to stay calm and relaxed, keep your toes and legs pointed slightly outward, and keep your feet close to the ground.

    Mayweather Toe Taps

    The Floyd Mayweather toe taps are a natural progression from the boxer step, and a major part of the Mayweather jump rope style look. The idea is to keep your weight on one leg while reaching out with the toe of the other. Once you can do that while staying centred, you can mix it up and start stepping out and across, over to the side, or alternate in quick succession, giving your skipping a Mayweather look.

    Mayweather Heel Taps

    The Mayweather heel taps are another very common Floyd Mayweather jump rope move. Like the toe taps, the idea here is to keep your centre of gravity while reaching out with your heel and tapping the ground around you.

    Out in front, to the side, and across make for a challenging variation. For an extra challenge you can even try jumping consecutively on just your heels.

    Flat Tap

    Flat tap is one of the unique moves when it comes to skipping ropes and is one of the simplest and most unique moves in Mayweather's skipping arsenal. To execute this move, simply land on your entire foot as you land (as opposed to just your toes).

    The hard part here is to repeat it because it becomes very hard to make a jump after landing flat on the ground. You are required to use your knees and hips to jump. In order to execute it, you have to land on your foot.

    Sustained Crossover

    The sustained crossover is a progression on the regular crossover where you keep your arms crossed after the initial jump. To perform this move, you have to incorporate more wrist movement since your arms won't be able to swing from the crossed position. It also helps to keep your arms crossed over as far as possible, so take the time to get comfortable in that position and rhythm. Try to cross your arms until your elbows overlap. This will give you more room to skip over the rope.

    Double Under Crossover

    This move showcases the physical demand of the Mayweather skipping workout. To perform this, you have to cross and uncross the rope during a single jump. Similar to the running crossover, half the battle is getting the right rhythm. You want to begin crossing the rope as soon as you leave the ground, and begin uncrossing the rope at the peak of your jump. It also helps to cross your arms as far as possible to give you more room to jump through.

    This is another move that will become much easier with repetition and practice. There is a lot to coordinate at the same time, so do not be discouraged if it seems hard to pull off.

    Mayweather usually transitions into this move with one normal double under, so practicing that move (rotating the rope twice in one jump) is a great place to start.

    Spin Move

    The spin move is another that Mayweather tends to start from a Side Swing. To perform this trick, you want to plant your left foot as you begin turning towards the right. While you do this, you want to swing the rope on your right side, and spin around the rope by rotating around your planted left foot. At the end of the spin, the rope will be on your left side.

    For this move, you want to feel where the rope's centre is and cooperate with it to perform the spin smoothly. The first step with your left foot is also crucial because the further you turn to your right on the first step, the easier the move will be. During the spin, it also helps to hop on your pivot foot (left) to help complete the rotation.

    Gallop Step

    The gallop step is a variation of the side swing in which you alternate your weight from one foot to the other, and "gallop" over the rope. To perform this move, swing the rope to your right side and plant your right foot. Then swing the rope to your left side with your right foot still planted. As you separate your hands to skip over the rope, shift your weight to your left foot and jump off of it.

    You can progress this move by also trying to gallop forward’s or backwards.

    Side Shuffle

    The side shuffle is the best move in Mayweather style jump rope to use the space around you. To perform the side shuffle, shift your weight from your right foot to your left foot while moving to the left, and then skip over the rope. Reverse the motion to move to the right (left foot, right foot, jump to the right).

    For an extra challenge, try side shuffling in a circle. This requires you to change directions while also moving slightly forwards or backwards to create an arc.

    Crossover Running Man

    The running man crossover is maybe one of Mayweather's most well-known jump rope moves. To perform this trick, you want to cross your rope and shift your weight to your left foot. As you uncross your rope, you then shift your weight to your right foot as the rope rotates under. Repeat this to achieve the running man crossover.

    As you perform this move, be sure to lean forward a bit so that the motion of you lifting your legs doesn't force you to lean back and lose your centre balance. You also want to focus on keeping on the tips of your toes and minimising the amount of space between your feet and the floor. Lifting your feet too far off the floor will not only waste energy, but also make it tougher to perform the move at a faster speed. Don't worry if you find this hard to master, it is tricky to get your arms and legs in one continuous rhythm and takes time and practice to get right.

    Under the Leg Side swing

    The under the leg side swing is a fancier move Mayweather uses before he starts skipping. The move consists of a side swing, lifting the opposite side leg, and then swinging the rope under the leg into your other hand. An important tip for this move is to lean a bit forward with your upper body as you lift your leg. You want to avoid your leg forcing you to lean back and throwing you off of your centre of balance.

    Reverse Jump

    This is one of Mayweather's rarest moves of his jump rope repertoire, and one of his most impressive. To perform this move, you want to start with a Boxer Step. As the rope is coming overhead for the next skip, you then bring both handles together on your right side and rotate your body 90 degrees to the right. As the rope is swinging on the side, and you will take another 90-degree jump to complete the turnaround. The rope will now be swinging backwards and on your left side. You then have to separate the handles so you can skip over the rope as it is now rotating backwards.

    This move might be the hardest of Mayweather's entire routine to pull off, so don't be discouraged if it seems overwhelming at first. We would suggest you need to be at a good standard with all of Floyd’s previous moves before attempting to master this trick.

    Other Techniques:

    Maybe add in a move made famous by Mike Tyson, Roberto Duran and more recently by AJ (Anthony Joshua)

    Jump Squat Side Swing - 

    This is arguably Mike Tyson’s most famous jump rope move. To get this move right, try starting with mini jump squats without a rope. Since it’s an explosive move, you don’t come up all the way. Go down into a squat slightly lower than 90 degrees and then only come part of the way back up. You want to keep your weight on your toes, not your heels, and stay 1 to 2 inches off the ground when jumping. You also want to lift the handles to your head when you’re going down into your squat. If you don’t, there’s going to be too much slack in the rope. Keep in mind to keep your side swings clean, wrists close together and jump on the balls of your feet.

    Mayweather Rope Sizing:

    You can see in various photos and videos that when Floyd hangs his jump rope around his neck, the rope generally reaches his waist. This is about where it would reach if Floyd used the armpit measurement that Ampro suggest. Floyd tends to keeps his jump rope long enough to loop under his feet so the handles reach his armpit. This is ideal for people trying to learn the Mayweather style of skipping.

    What Jump Rope Does Floyd Mayweather Use?

    what jump rope does mayweather use

    Floyd Mayweather Jump Rope –  AMPRO Adjustable Speed Rope

    Maybe Mayweather's most well-known rope, this is the rope that Floyd has used most according to reliable sources online.





    Here’s a picture of Floyd Mayweather using the AMPRO speed rope, as reported widely in the media:

    floyd mayweather AMPRO skipping rope

    Here’s a video of Mayweather doing his fancy jumping rope work with the AMPRO rope as recommended online:

    The AMPRO rope is also Mayweather's most well-known rope, according to:



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