why does my jump rope keep hitting my feet?

If your jump rope keeps hitting your feet, you might think to yourself that your rope is too short. But, it’s most likely the opposite - it’s too long. But how? 

When a new jumper starts, they often use their rope unadjusted in its original condition. This may be a 9ft or 10ft rope. For 99% of people, this is simply too long. Ropes are commonly sold at these lengths to prevent discouragement in beginners by allowing for a much larger room for error. This is because, in the beginning, many new jumpers struggle to keep their hands close to their hips where they belong - holding your arms wide artificially shortens the rope, necessitating a longer cord. However, this is a vicious sword. When the rope is too long and not adjusted appropriately to the jumper’s height, the added slack in the rope forces the jumper to subconsciously extend their arms further to compensate and regain tightness in the cord. And so the cycle repeats until the rope either hit their head or feet as it passes around them.

The solution? Shorten your rope to the length that’s appropriate for your height and pay close attention to your foundational technique when performing Single Bounces. Ideally, your hands should be close to your hips with your palms facing forwards and your elbows slightly back behind your torso. You can reference my Entry 20 Day 2 breakdown of the Single Bounce.

If your rope keeps hitting your feet specifically, it could even be an indication that you’re lifting your hands up away from your hips in an attempt to turn the rope. Reassess your form and ensure you’re using the ‘wet hands shaking dry’ method to create the rope’s momentum. Holding your hands close to your hips, imagine the palms of your hands are wet. Using your elbows, shake your wrists as if attempting to shake them dry.