Fundamentals of Jump Rope for ESSA Professionals

This online activity will highlight the trending workouts/styles of jump rope that clients of AES, ASpS and/or AEPs may have seen on social media. The fundamentals of jump rope as an exercise modality, including rope type and length recommendations, progression and regressions for some of the basic skills and surface recommendations will also be covered. Additionally, you will gain insight into the world of competitive jump rope, with event disciplines described and general judging criteria explained.

With extensive lockdowns occurring around the world due to Covid-19, jump rope (or skipping) has resurfaced as an exercise modality for thousands of individuals across the globe, so much so that we are seeing terms like “Jump Rope Influencer” emerge and the use of hashtags such as #jumpropetutorial, #jumpropeworkout and #jumpropechallenge grow exponentially. The re-introduction of jump rope into the lives of adults as a form of cardiovascular fitness, mental stimulation and as a creative outlet during Covid has positively challenged the historical perceptions that jump rope is only done as a schoolyard activity, or as cardiovascular fitness for boxers. With the online spotlight on jump rope, competitive jump ropers have identified their chance to share the competitive side of this sport with the world, as the competitive world of jump rope is not well advertised. In fact, “that exists?!” is one of the most common responses competitive jumpers get when they explain what they do. Research on jump rope is scarce in comparison to sports such as swimming, cycling and running, and is predominantly focused on the use of jump rope in young children or adolescents in weight management, with only a handful focusing on the competitive sport.

Competitive Jump Ropers and “Jump Rope Influencers” have capitalised on the versatility of jump rope as an isolation activity and regularly post tutorials or challenges for beginner adult jumpers to follow. As with many online trends, misleading advice, strange challenges, and unrealistic ideals are emerging. Unsurprisingly, shin splints, back pain, knee pain and ankle issues are surfacing, so it’s important to stay abreast the strange trends on social media and provide evidence-based recommendations to our clients, whether they be online or face-to-face.

A summary of the available jump rope research will be provided, giving ESSA Professionals insight into the potential evidence-based use of jump rope in their programming. Lastly, key areas of interest for future research in competitive jump rope will be discussed. 

Presented by Dr Kirstin Morris, PhD, ASpS2, AES, ESSAM

Kirstin was Team Captain of the Southern Crosses, the Australian team from Brisbane who won multiple World Championship titles and held World Records between 2006 and 2010. Kirstin also held individual world titles in the Freestyle floor event and medalled in consecutive triple unders in 2006. Since retiring from competition in 2010, Kirstin completed her Bachelor of Sport and Exercise Science (Hons1) and PhD through The University of Queensland. Working as a Performance Scientist at the Queensland Academy of Sport (QAS), Kirstin provides evidence-based physiology services to the Rowing and Athletics Programs with the ultimate aim of helping athletes achieve peak performance. Throughout her 9 years at QAS, she has contributed to the performance of numerous Olympic and Paralympic Medallists across Rowing, Athletics, and Swimming (Pool and Open-Water) and has been selected as the Team Physiologist on three Australian Junior Teams and two international altitude camps.

In addition to her Performance Science career at the QAS, Kirstin is the Co-Creator of The Power of 21 Jump Rope Program, a 21-session program for beginner jump-ropers, with participants joining the program from more than 20 countries. The success of the program led to the Australian Olympic Team utilising online jump rope workshops during their post-Olympic quarantine period with Kirstin, and the Founder of JumpForce International, Luke Boon. 

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