Use a moderately stiff rope for best results. The length is correct if the rope reaches chest height from the ground, when doubled and pulled to full height. Skipping must be done on a soft surface to avoid leg stress. The programme must be done at least 4 days a week alternating between block jump and spike jump. For this reason it is a good idea to arrange a time that you can use consistently.
Early morning is often a good choice.
The programme consists of warm up, skipping, maximum jumping and cool down. For a warm up we recommend the following procedure. Jumping as laid out below. Rope Skipping programme. Gradually increase the number to 60 skips.