HOW TO WARM UP BEFORE A JUMP ROPE WORKOUT?

To appropriately warm up before a jump rope workout, you should perform a low-intensity cardiovascular warm-up for at least five minutes followed by some lower body stretches before your jump rope sessions. If you’re an experienced jumper, this warm-up could include a very short round of jumping, but no more than boxer-step or alternating step - keep it light and simple. Jump at a pace of roughly 60-70 bpm. If you’re a beginner, a brisk walk or some jumping jacks are a good option.

When you’re ready to stretch, it’s important to prime all the muscles in your lower body for the jump rope workout. This includes your quads (thigh muscles), hamstrings, calves, and glutes. Hold each stretch for 10-15 seconds in a static position. Every stretch should be standing - we only use seated/lying stretches for post-workout or developmental stretching.

Below are recommendations for stretches for each muscle group in the lower body.

QUAD & HIP FLEXOR STRETCH

For your quadriceps, stand on one leg and bend the other leg behind you - think of a butt kick. Hold your foot at your ankle and push your hips forwards gently. If you struggle to balance, hold a fixed surface near you. You will feel a thin tight stretch running through the middle of your thigh. Your knee should remain directly underneath you next to your standing leg’s knee.

You can do a similar stretch in a kneeling position for your hip flexors. Use a box or bench to rest the foot of your bent leg on. Kneel on the other leg and gently push your hips forward until you feel a stretch in your hip at the very top of your leg. You may prefer to use a soft padded surface to kneel on. Place your hands on your hips at the bottom of your back to help you push fully and extend your hips. Avoid leaning forward from your chest.

HAMSTRING STRETCH

For your hamstrings, find a flat raised surface that’s around hip level. Lift one leg and rest your foot on the surface with your leg straight and your knee extended. Keep your back straight and very gently lean forwards. Keep your hips square (forward-facing) with the surface you’re resting your leg on. Most people have pretty tight hamstrings, so even the slightly lean ones will produce a big stretch in the hamstrings (back of the thigh). If however, you are flexible enough, try reaching out to touch your toes. Avoid rounding your lower back by leaning too far forward.

CALF & SOLEUS STRETCH

For your calves, find a curb or other raised surface and stand on the very edge of it with the balls of your feet. Gently put all your weight on one leg and lower yourself until you feel a stretch in the back of your lower leg. If you struggle to balance, hold a fixed surface near you. Keep your knee fully extended and your leg straight.

For your soleus, stand arm’s length away from you on a wall with one foot in front of the other. Bent your front knee and lean against the wall with your hands up against it. You should feel a stretch just above your ankle at the back. Ensure your knee travels forwards over your toes and doesn’t veer off to one side.

GLUTES STRETCH

Find a bench to sit on for your glutes and cross one leg over the other. Place your foot on the knee of your other leg by externally rotating your hip. Try to relax and allow your knee to get as low as possible. Lean gently forwards until you feel a stretch in your glutes. This is the only stretch which doesn’t have a practical standing version.