The basic bounce is the foundation of every jump rope skill. It's a simple two-foot jump where you bounce lightly off the balls of your feet while turning the rope with your wrists. Master this technique first and every other trick will come easier.
How to do basic bounce
- 1
Hold both handles at hip height with your elbows close to your body.
- 2
Start with the rope behind your heels on the ground.
- 3
Swing the rope over your head using your wrists — not your arms.
- 4
Jump about 1–2 inches off the ground as the rope passes under your feet.
- 5
Land softly on the balls of your feet with slightly bent knees.
- 6
Keep a steady rhythm — one jump per rope rotation.
Common mistakes
Jumping too high
Keep jumps to 1–2 inches. Higher jumps waste energy and slow your cadence.
Using arms instead of wrists
Lock your elbows at your sides and rotate the rope from your wrists only.
Landing flat-footed
Always land on the balls of your feet. Flat landings jar your joints.
Looking down at the rope
Keep your head up and look straight ahead. Trust the rhythm.
Pro tips
- ✓Practice the jump timing without a rope first — just bounce in place.
- ✓Listen to the rope hitting the ground to find your rhythm.
- ✓Start with 30-second intervals and build up from there.
- ✓A properly sized rope makes a huge difference — handles should reach your armpits when you stand on the center.
More jump rope techniques
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