Jump rope doesn’t have to be a workout in and of itself. For some, jump rope is purely an exercise tool used for the warm-up before their main exercise program. The goal with any warm-up is to gradually build up the intensity to help physically and mentally prepare yourself for the main workout.

Injuries are never fun to deal with. Most of us know how frustrating shin splints can be. When coaching new clients who are just starting, I always reassure them that there are things they can do to avoid injuries, such as shin splints. Prevent is always better than cure.

Before a jump rope workout, it’s important to prime all the muscles in your lower body. This helps warm up the muscles by loosening them up, getting blood into them and reducing the risk of injury.

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.