Safety Notes

• Wear supportive shoes with cushioning.
• Jump on forgiving surface like mat or grass.
• Adjust rope length to armpits when standing on center.
• Warm up ankles and shoulders first.
• Start slow to build coordination.
• Avoid if acute ankle or knee pain.

Spotting

No spotting needed; perform in open space for safety.

Common Mistakes

• Jumping too high wastes energy.
• Swinging arms instead of wrists.
• Stiff knees on landing.
• Wide foot shifts disrupt rhythm.
• Poor rope length causes trips.
• Neglecting warm-up leads to strain.

• Acute ankle sprains
• Knee joint instability
• Recent lower back injury

• Adequate ankle dorsiflexion for landing
• Shoulder flexion for rope swing

Build Up First

• Master basic two-foot jump rope
• Good hand-eye coordination