National Skipping Day

A National Day to celebrate skipping falls on the 24th of April! This day was started as a way to create awareness around movement & physical exercise for Children. Skipping workshops take place across the country with schools, encouraging moving more through doing various skipping activities.  

Skipping is a form of exercise that can be done by any age and is fun! Whether it's doing double unders in a WOD or doing it for fun with the kids outside, the benefits are endless.   

This national skipping day, we want to unpack the benefits of skipping & the different techniques of skipping rope movements, to keep this somewhat overlooked exercise challenging, fresh and fun!

What are the benefits of skipping? 

Gets the heart rate pumping- A great cardio workout

Quickly elevates the heart rate, for a quick warm-up or as part of your workout, and even as a fun outdoor activity to do with your friends.

Can be done almost anywhere- indoors or outdoors, skipping can be done almost anywhere, provided you have the space around you for the rope to not catch!

An affordable piece of equipment & easy to travel with- this small piece of equipment can fit almost anywhere, be it your gym bag, luggage or handbag and is so cost-effective

Improves coordination and responsiveness- The ordination of the lower & upper body to communicate and move together to complete the movement.  Studies have been done, showing that skipping helped improve motor coordination skills in autistic children, who had difficulty previously with balance & coordination.  

Reduces belly fat. The full-body workout targets numerous muscles and provides a fat-burning, calorie-torching workout, all in a short burst of time! 

With a skipping rope, you are merely a jump, hop & skip away from improved cardiovascular & heart health!

Now that you know the numerous benefits, let's talk about the technique & movements!

Here are our top 5 jump rope exercises to try: 

Basic skipping:

This is the basic, beginner technique of skipping and will be the foundation of any skipping rope movement. Master this before moving on to other types of skipping.

High knees:

Alternate feet while jumping over the rope, however, raise your knees gradually to 90 degrees, increasing the intensity and coordination of the movement. This is a more advanced movement and definitely gets the heart rate up! 

Skiers:

This is a beginner move but is more fun than basic skipping. Jumping on both feet but shifting the body side to side as you jump over the rope.  

Alternate foot jumps:

Alternate each foot in the air as you jump over the rope and shift each from 1 leg to the other. This is a very common jump rope exercise and is great for a high-intensity workout, but can be scaled pending the speed and duration of the movement. 

Double unders:

This is a typical exercise in any CrossFit box! And mastering these will take time. Double unders mean the skipping rope should pass under the feet twice, during each jump. It’s intense but wonderfully rewarding once mastered! 

So grab yourself a skipping rope and try one of these movements, either as a warm-up or as part of your workout, you will soon reap the rewards and be grateful for this little weapon! 

With a skipping rope, you are merely a jump, hop & skip away from improved cardiovascular & heart health!

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