The training of the cross rope is excellent to increase conditioning and general aerobic capacity, and at the same time coordination is raised, you improve your balance and work muscles such as shoulders and back. Although it may not seem like it, the impact on your joints is less.

Although combat sports mainly use this training item (either for conditioning or warm-up), it is an excellent tool for general conditioning in fitness, too.

This guide will help you to find the perfect one for you.

Choose the ideal jump rope for you!


  • Increases stamina
  • Contributes to burning more calories
  • Increases aerobic capacity and breathing efficiency
  • Increases coordination
  • Improves footwork
  • Increase Timing and overall rhythm
  • Increase endurance in the shoulders
  • You can use it for general conditioning or specific sports

As simple as it sounds, it is an excellent way to increase the aerobic condition, helps to improve balance and coordination. How to choose the right cross rope for you? At first sight, and partly due to the diversity offered by the market, it is not so simple to find the one that will meet your needs.



However, if specific factors and specific characteristics are taken into account (which we will detail in this article), it will be much more comfortable.


Characteristics that you should consider when choosing a cross rope

First, you should try to find the most appropriate for you, mainly. The type of equipment you choose will make a huge difference in the performance and the results of the workout.

On the other hand, if you choose the wrong type, your training and your experience will not be satisfactory (it will feel awkward to use, it will make you stumble, it will be challenging to use fast or do tricks, for example).

Training, besides effective, should be enjoyable and fun.

When choosing a jump rope, you should consider:

  1. The length of the it
  2. The material
  3. The type of handle

1- Choosing the length of the rope

Here,  you should consider your height.

If it is too long, it will tangle up on the ground and require more strength to swing it through. If, on the other hand, the cord is too short you will not jump easily or do tricks.

The most advisable is to start (at least in the first stages) with the standard size for your height.

You can shorten the length of the cord as you get better (and this will allow for more speed).

  • For beginners

You should look for a longer one, which will have a higher resistance (and you cannot swing it fast), but you can work on timing.

  • For fitness

You need a cord that leaves a space of 6 to 10 inches when you swing it over your head. It will be easier to speed up and perform double unders.

  • For Speed

In this case, you find a rope that has between 2 and 6 inches of space above your head. However, advance professionals use this type of cord.

  • For Freestyle

A considerably longer cord for cross movements is required. The common is between 12 and 24 inches between the cord and the top of the head.

Measuring size

You should measure not only the length but the total length including the measurement of both handles. You can do it in the following way:

Take both handles (with each hand) and stand in the center of it (with one foot or both) while pulling the handles up.

The tips of the handles should touch your armpits. And this will show if it is short or maybe too long.


Length Your Height
6ft Under 4’0″
7ft 4’0″ to 4’9″
8ft 4’10” to 5’3″
9ft 5’4″ to 5’10”
10ft 5’11” to 6’5″
11ft 6’6″ +


2- Choosing the material

Here it is vital to consider, more than anything else, the surface on which you are going to jump. If you are going to do it on hard and abrasive surfaces, the most advisable is PVC or cable seel.

The most used material is PVC plastic or vinyl cord. You will obtain good results with any of these.

Some materials are:

  • Licorice
  • PVC plastic
  • Cloth / Fiber / Woven
  • Beaded / Segmented
  • Cable / wire

Also, we should relate the material to the level of experience:

  • Beginners: Licorice or PVC, as they are light and have a certain flexibility.
  • Intermediate: Licorice or cable. Licorice is ideal for speed tricks. The steel cable is best for speed work.
  • Advanced: Licorice cable or beaded (according to the personal goal).

The Material depends on the Sport you practice

Though for any workout, a cheap rope will do, the material changes depending on the sport you practice.

For fitness, the metal cables for speed, with ball bearing swivels, are the main. With this type, they manage to make double or triple skippings with ease and speed.

For those who like tricks, freestyle cross ropes with more extended handles, and use the beaded material.


The materials you should avoid

Leather. It is too hard and heavy.

Rope. On the contrary, it is too light to achieve a good rhythm.

Beads. While they are ideal for tricks, they are too heavy to achieve a fast rhythm.

Heavy cords. They make the cord challenging to rotate.

The stiffness of the cord is also important

We should note that the most stiffer ones do not have as much flexibility when they are under tension. It presents certain advantages, especially for those who have more skill (advanced).

On the other hand, for beginners and intermediates,  those that have more flexibility and elasticity are recommended. It allows the cord to adjust to possible mistakes while skipping.


3- Choosing the type of handle

We still lack something of great importance: the grips, since they play a crucial role. There are different designs, weights, materials, and length.

The weight

The handle should be as light as possible because if it was too dense, it could reduce speed.

The material

Although the plastic handles are cheaper, after a few months of intensive use, they tend to bend and break.
On the other hand, the shatterproof plastic handles or aluminum ones, although they are more expensive, last much longer.

The length

Keep in mind, that when you grip the handle, you will use about two inches of it. However, there are three primary lengths: short, regular and long.

The long handles are ideal for tricks since they give you a little bit of extra length to do crossing movements.

For speed, the short handles are the best. You will find this type of handle for power speed.

The best is a standard medium handle (which is the most common) is best for beginners.

Another critical point, the connection of the handle to the rope

There are three types of joints:

  • Regular connection (the most common)


  • 90 degrees (the grip and the cord join at a 90-degree angle, this provides less friction and therefore higher speed)


  • Ball Bearing Swivel (in this type, there is much less friction and better control. But they are the most expensive)




The thickness of the handle

Thick handles will allow a better grip. But this type of handle is dense, so it will be more difficult to do tricks with them.

On the contrary, thin handles are better for speed.

Medium handles split the difference. (Usually the most common).

Conclusion: The best cross rope for you

It is an excellent way of training, that in addition to being beneficial to improve coordination and footwork, notably increases physical endurance, aerobic capacity, and helps to burn calories. But to achieve the results we want, we must train with the one that is appropriate for us (individually).

Choosing equipment is not a simple task. However, if we consider specific vital points, we will be able to do it.

What should we consider about ourselves? What sport we practice, and what is our level of experience (beginner, intermediate or advanced). As well as our height.

What should we consider? The length, the material, and the characteristics of the handle. Each of these parameters will change depending on our training goals.

It is also important to know that you can train in different ways: Fitness, speed or freestyle.

Cross Rope Review. How to increase conditioning and aerobic capacity?
4.9 (98%) 10 votes