How to Jump Rope 101

How to Jump Rope 101

Why You Shouldn’t Skip Jumping Rope

By Master Phil Nurse – I’m almost positive that even if I lay out all of the wonderful reasons that you should add jump rope to your fitness program some of you will “skip” (pardon the pun) over it entirely and “jump” (sorry couldn’t resist throwing in another) straight into your regular training routine. Well hopefully I can inspire the rest of you to start jumping.

What I love about jumping rope is that everyone has something to work on. It’s a pretty universal activity that you don’t need a ton of space or equipment to do. It helps you to develop body awareness and improves your flexibility, which actually minimizes your chances of injury. Best of all, according to the Jump Rope Institute (founded by former Olympian Buddy Lee), 10 minutes of jumping rope is the equivalent of 30 minutes of running, 2 set of tennis singles, 18 holes of golf, or swimming 720 yards. I don’t know about where you live but here, in New York City, people subscribe to the notion of time being currency. I’m sure that we can all use a bit more of that!

Coming from a combative sports background, jumping rope has been a vital part of my training regimen for as long as I can remember. Funny enough, I actually began learning martial arts after a devastating soccer injury. My Muay Thai teacher at the time, would start all of his students jumping rope as a warm up and it did wonders in helping me to strengthen the muscles and ligaments weakened by my injury.

Jumping rope gave me a better low impact workout in a shorter amount of time than my normal running drills that I would do to condition for soccer. It proved to be a great exercise that aided me in maintaining and exceeding my level of conditioning.

Now a days, when working with clients that have limited training time, I tend to have them jump rope when they are traveling and can’t make it in for their normal training. Before turning them loose with a rope, I start with a brief explanation of how to jump using the correct form.

Proper technique, as with any exercise, is of supreme importance. As common as jumping rope is you would be surprised at how many people get it wrong. The great thing is that regularly jumping rope encourages you to improve bad technique. The worse your technique is, the harder it is to jump rope and vice versa. Having proper technique helps you to maximize your workout session.


Proper Jump Rope Technique

Step 1: Measure your rope, and make sure that the handles reach at least your hip when you stand on the center
Step 2: Make sure that your hands are facing forward and elbows stay in tight to your body
Step 3: Start with a basic level of jumping and focus on maintaining the correct hand placement
Step 4: Make sure your wrist is actively rotating the rope (This helps you to make sure that your upper body is getting a sufficient workout)

Now that you’ve gotten your technique down, you can progress to different jumping routines. So remember, when it comes to an exercise that saves you time, improves your conditioning while strengthening your muscles, jump rope is king and the Gravity Rope is your secret weapon. Keep jumping! – Master (Ajarn) Phil


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope. Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet. But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year. You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign. To stay updated on our progress, sign-up to our mailing list here.

We’d also really appreciate it if you helped spread the word.

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As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our subscribers as we hit milestones towards our goal of getting 100,000 people signed up. Subscribe today so you don’t miss out!


About the Gravity Rope

Developed by world-renowned trainer, Master (Ajarn) Phil Nurse, the Gravity Rope jump rope allows you to simultaneously train cardio and improve agility and footwork, while also toning your arms, shoulders, and legs all in one fat scorching full-body workout!

The Gravity Rope’s innovative, patent-pending design allows you to modify the Gravity Rope’s length and weight to fit your fitness level. As you get better, you can increase the weight of the rope, or decrease its length, to really test your skills.

The Gravity Rope also features an ergonomic design that provides the optimal balance between speed and weight. Unlike other weighted jump ropes that are too heavy to properly use or too light to provide an upper body workout, the Gravity Rope is balanced to provide the perfect combination of weight and speed. Also, by distributing the Gravity Rope’s weight through the rope, as opposed to the handles, we’ve insured that you’ll get a smooth jumping experience.

We’ve also designed the Gravity Rope to be portable and rugged, and to keep up with how you train. So if you’re going on vacation, or just want to train in the park, throw the Gravity Rope in your bag, and go.

Currently, we are hard at work putting the finishing touches on the Gravity Rope. And, while the Gravity Rope is not for sale yet, subscribe to our newsletter so we can keep you updated on our progress! Keep jumping.


The Gravity Rope Fitness Program

Master Phil developed the Gravity Rope fitness program to challenge everyone, regardless of their fitness level, to achieve their goals and surpass their limits, one jump at a time.

The Gravity Rope fitness program combines traditional exercises with modern training techniques, such as High Intensity Interval Training (HIIT), Tabata and plyometric training, to deliver a total-body workout. Whether you’re a beginner wanting to lose weight or just get in shape or an expert looking for that edge in your next fight or competition, Master Phil can help.

Also, if you’re pressed for time, try our 7 minute workout – the 7 minute HIIT. 7 minute HIIT uses High Intensity Interval Training principles to make sure you get a fat-blasting workout in just 7 minutes!

Master Phil is currently putting the finishing touches on the Gravity Rope Fitness Program which we’ll be filming soon!


Our Mission

It’s our mission is to help everyone be fit and healthy, one jump at a time. To us, the body is a temple that holds immeasurable value. We want to inspire everyone to honor that temple, whether that means learning how to jump rope for the first time, losing a few pounds, or performing double-unders like a pro.


About Master (Ajarn) Phil Nurse

Master Phil began formally training Muay Thai and boxing at age 17. Over the next two decades, he amassed an impressive record of 46 Wins and 6 Losses, and captured (and never lost) the British All Style Super Lightweight, Double British, and European Light Welterweight Titles.

As a teacher, Master Phil has trained dozens of UFC fighters, including UFC Champions Jon Jones, Georges St. Pierre, Frankie Edgar, and Rashad Evans. He has also developed over 20 Muay Thai Champions.

More importantly, Master Phil has trained thousands of students of all levels and backgrounds ranging from the elite athlete to the 40-something dad looking to get back in shape.

In 2015 Master Phil received one of the greatest honors of his career as Grandmaster Surachai Sirisute (Master Chai) elevated Phil to Ajarn or Master an honor bestowed on only a handful of individuals.