September 4, 2022

How Long Should a Jump Rope Be? (Size Chart)

How Long Should a Jump Rope Be? 

Jump ropes come in different lengths. The right length for your jump rope depends on your level of expertise and your height.

If you’re a beginner, you will need a rope that’s long enough. Short ropes would trip you, and you would find it hard to try various tricks when jumping. And it is very important for footwork in boxing

So, how long should the rope be if you’re just beginning to jump rope?

Sizing recommendation: Beginner to Intermediate (0-50 Double Unders)   Your Height + 3 feet

Here is the chart providing detail information that you need:


Place your foot in the middle of the rope and pull one of either ends up your body.

If it reaches the area of your armpits, then it’s long enough for you. Any length higher than that is too long, and any lower too short. 

After some sessions jumping, your efficiency will have improved. You will find jumping without tripping easier. Find a shorter rope that challenges you more, to improve your jumping skills. 

Types of Jumping Ropes 

Speed Jump Ropes 

They’re light, being made from thin PVC cord. The handles are swivels consisting of a ball bearing at the end. They rotate fast because they’re light, so they’re the best for both beginners and experienced.

They’re better when training to improve speed, endurance, and coordination of the lower body. 


Cloth Jump Ropes 


They’re the simplest to use of all jump ropes.

They’re made from cotton or synthetic nylon material. Their handles are wooden or plastic, but some will have no handles, only knots instead.

Cloth jump ropes get dirty easily and are only ideal if used in clean conditions. They also tend to wear out quickly.

They’re too light, making them difficult to use outdoors as they’re easily swayed by the wind. 

Leather Jump Ropes 


They’re made from leather, with handles made from plastic or wood. Being leather made, they tend to be a little bit heavy, causing a drag in their turning.

If you’re a beginner, you may not mind this much, but for the seasoned boxer, it can be a disadvantage. When it comes to durability, this rope can last for long. 

Licorice PVC Jump Ropes 


With these jump ropes, the handles are plastic while the cord is thick PVC. They’re light enough and turn fast, making them ideal for agility and endurance training. If you’re looking to burn fat, this is the jump rope to use. 

Beaded Jump Ropes 


They consist of beads of plastic on a cord of nylon. They’re cheap and can last for long because the cord is protected from wear by the beads.

Beaded ropes can be clumsy to use because they don’t turn fast enough, just like the leather jump ropes.

They’re only ideal for beginners as they have not yet mastered jumping rope to require quick skips. 

Weighted Jump Ropes 


Weighted ropes can either be PVC made or leather. It’s the handles that are weighted to provide more exercise to the upper body.

While some may think this to be a good idea, it works at the expense of developing agility, coordination, and speed.

Jumping rope is a workout whose main aim is to improve the lower body stamina and agility, and anything distracting from that is undesirable. 

Metal Jump Ropes 

These ropes are made from steel. They turn extremely fast and are not for beginners.

Only highly skilled jumpers and who have mastered jumping rope tricks can be comfortable using these types of ropes.

They have the advantage that they do not stretch during skipping, something that PVC jump ropes do and confuse the person jumping. 

Boxing Jump Rope Tips

1. Practice, practice, and practice again.

The incessant practice is what perfects your skills. Do it every day, without fail. Maybe you’re asking, ” for how long should I jump rope?”.

30 minutes per session is enough if you’re just starting.

I went far than that myself, five times longer. True, during the first few days, I would tire out and feel like dropping to the ground. I would then halt a bit, recollect some energy and start all over again. And it worked!

Within a week, I was able to jump straight on without stopping midway to relax. So believe me, it will not be long before you get used. Just don’t give up. 

If you get exhausted during a jump rope session, don’t ever panic. Take a three-minute rest and resume.

2. Use a rope of the correct length

If it’s too short, it limits your movements, and if too long, your skipping becomes too slow, and rhythm’s hard to maintain. 

3. Land on the feet balls, never on a flat foot.

It strengthened your calves to give your legs more stamina. 

4. Don’t move your arms or shoulder more than is necessary.

I always see people making this mistake which makes the workout harder for them than it should be.

You should just rotate the rope, nothing more. It makes you more efficient, and you’re able to concentrate on lower body movements. 

5. Always keep a straight stance

Some people curl, which doesn’t help to improve balance. 

6. Allowing the rope to hit the floor and give a sound to follow helps keep a rhythm.

7. Jump low and fast, rather than high and slow.

Your speed and rhythm will improve.

8. If your calves start to hurt, quit the session, you could risk injury if you continue. 

9. Avoid abandoning the jumping session when you stop for a break.

It disrupts your consistency, and your gains will be slow to attain. 

Above all, use your nose to breathe when jumping rope, it’s the right way. You will need to remember this when on the ring, so getting used early enough is good. 

Basic Jump Rope Routines 

Jumping rope is a workout that involves different techniques, some simple and others complicated.

While everyone wants to master the complex jump rope tricks, learning the basic ones is important. Basic jump rope routines include the following. 

The Basic Jump 

Check this video at 4:05

It’s the foundation for more complex jumps. You jump with your two feet at the same time while letting the rope slip under.

This jump is what trains you to avoid tripping, preparing you for the other jumps. Try with a few jumps and keep increasing them as you get used. 

Running in Place 

Check this video at 1:45

It involves lifting your knees in an alternating pattern, much like you’re running, while rotating the rope.

Once you get used, try to increase the pace at which you lift the knees and lift them as high as you can. It helps with coordination, endurance, and agility.

Side Swings 

It’s a workout that shifts attention to the shoulders. It involves swinging the rope from one side to the other, all the while jumping to let it pass underneath. 

One Leg Hops 

You jump two times on one leg and two times on the other. It builds up hip-muscles while at the same time improving stamina and endurance of the legs. 

The Basic Shuffle

In the basic shuffle, you jump twice, alternating left and right foot, just like in the one-legged shuffle. Shift your weight to be on the jumping foot while bending the non-jumping leg more. 

Benefits of Jumping Rope 

1. Your Footwork Improves 

When jumping rope, your mind concentrates on moving your feet at the right time, or I can say, the whole of your lower body.

Great footwork results from a lower-body that coordinates well. And this is the one improvement you notice when you start jump rope workouts. 

You might think that running is equally beneficial, but no, jumping rope is far much better.

Why? Because running is largely passive, mind-wise. When running, you do not need to think about how you’re moving the feet, and neither do you have to worry about timing.

But when jumping rope, your brain is highly active to judge your lower body movements correctly.

So you see? That’s how jumping rope improves coordination for great footwork. 

2. You Get More Stamina 

Jumping rope is one of the best boxing exercises that help to improve your stamina, far better than many other stamina exercises.

When jumping rope, you involve your body in rhythmic movements so many times a minute.

By changing speed, difficulty level, and how intense the movements are, you can greatly increase your muscle and joint efficiency. 

Jumping rope also allows you to do different exercise all in one. You can incorporate a jog, squats, or even a sprint. In fact, you can do virtually any exercise possible while jumping.

Your agility improves, and you feel more in control of your body movements. And the best thing about it is, you’re better able to carry on intense movements for long, and without tiring. 

3. Your Rhythm Improves 

When jumping rope, your brain is active, and the level of alertness is high. You’re also moving all the time, and in a predetermined way.

With a lot of practice, your body learns to be in rhythm with the brain and movements become natural and fluid. 

This rhythmic motion is what you need during a fight. It helps you to make swift movements based on your brain’s judgment.

In short, you make better movements, and quickly too, helping you find punching angles. You’re also able to move in time to avoid punches from the opponent.

4. You Get More Endurance 

More often during a fight, your shoulders develop fatigue. The fatigue is mostly caused by a lack of enough shoulder workouts.

Jumping rope involves rapid shoulder movements as you rotate the rope, which helps to improve the endurance of not only the shoulders but also the lower body. 

5. It Burns Fat 

The many and quick movements involved in jumping rope mean a lot of energy is needed by your body muscles.

The energy comes from stored fat which is converted to glycogen during the workout. As a result, you get leaner muscles as your fatty folds of skin disappear. 

You need muscles to box, and jumping rope ensures you get them by burning up fat. Few other workouts can do it so well like jumping rope. 

6. Your Breathing Becomes Better 

If you’ve ever tried jumping rope, you know how your rate of breathing went up quickly.

In fact, you found yourself having to learn to control your breathing to match the jumping. It’s this same skill you will need on the ring or when training to know when to inhale or exhale to match with your punches. 

Importantly, You should study VO2 Max.


Apart from the benefits mentioned, jumping rope helps you to relax, take care of your blood pressure, and improves your punching power.

It’s a warm-up exercise that prepares you for the ring. Jumping rope involves your whole mind, increasing your alertness, which is useful during a fight. It makes footwork to come out the natural way, fluid and unforced.

Compared to other workouts, jumping rope is not replaceable in your training exercises. Its benefits are far too many, and omitting it would be a big mistake in your boxing career. 

To know more about technique, skills, and tips of boxing, check out the article about boxing tips and tricks.

Eugene Hardy

Eugene is a professional Muay Thai fighter, with several years of experience. Also, a black belt holder. He actively participates in tournaments and provides training to his students. Eugene started this blog to share his experiences with Martial Arts.

View all posts by Eugene Hardy →

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