How to Jump Rope Backwards: A Step-by-Step Guide

Updated: November 13, 2026 · By René Schmidt

Jumping backwards looks like the same skill with the rope turning the other way, and in terms of footwork it almost is. What changes is information: forwards, your eyes tell you when the rope is coming; backwards, the rope arrives from behind and you have to trust rhythm and feel. That is why a good forward jumper can still trip on the first backward attempts.

Some background: I started jumping rope in 2012 and I jump to this day, now mostly with Crossrope ropes and the AMP handles that I bought myself. The backward jump was part of my numbered beginner video series in 2016, and I filmed it again for a newer series in 2021. The steps below follow how I explain it on my German site; take them as a practice suggestion you can adapt.

What is different when the rope turns backwards

The feet do the same thing as always: both feet together, a small hop, a soft landing on the balls of the feet. The hands also stay close to the hips. The difference is the direction of the turn and the start. The rope now travels from the front, up over your head, down behind you and then forward under your feet.

Posture is the part that quietly goes wrong. Because people try to "find" the rope behind them, they lean forward or pull the shoulders up. Both make the arc smaller, so the rope is more likely to catch the heels. An upright upper body, eyes looking ahead, does more for the backward jump than any trick.

Forwards and backwards at a glance

Before you start: basic bounce, length and room

Learn backwards only after the forward basic bounce feels steady. If you still take an extra little hop between rope turns, you will carry that habit into the new direction. If the forward jump breaks down after a few turns, my guide on how to jump rope is the better starting point.

Rope length matters a bit more backwards, because you cannot correct a bad arc with your eyes. A rope that is too short reaches the heels early; one that is far too long drags and slows down. The sizing guide explains how to check it. Finally, look behind you before the first swing. You will not see that space while jumping, so walls, furniture and people need to be well out of reach.

Step 1: Set up in front of the rope

Stand upright with the rope lying on the floor just in front of your toes. Hold the handles loosely at hip height with the elbows close to your sides. This is the reverse of the forward start, so it can feel strange for a moment; give yourself a few calm setups before you move.

Step 2: Swing without jumping

Lift the rope with one smooth swing over your head and let it drop to the floor behind you. Do not jump yet. Pay attention to how long the swing takes and to the small sound when the rope touches the floor behind your heels. Repeat this until the movement feels familiar. This step looks unnecessary, but it is where you learn the timing you cannot see.

An extra drill if the timing stays vague: hold both handles in one hand and turn the rope backwards beside your body, hopping lightly each time it touches the floor. You practice the beat without any risk of a miss.

Step 3: One jump, then stop

Now the first real attempt. Swing back, and as the rope reaches the floor behind you, make one small hop. The rope passes under your feet towards the front. Then stop and lay the rope in front of your toes again. One clean jump is worth more at this stage than five rushed ones. If the rope hits your heels, you jumped before it arrived; wait a fraction longer on the next try.

Step 4: Two jumps, three jumps, then a short series

When single jumps succeed several times in a row, add a second turn and stop again, then three. This teaches you to let the swing continue after the first jump instead of starting over each time. Only when three jumps work reliably is it worth leaving the series open and simply carrying on while the rhythm stays calm. Short blocks at the end of a normal session usually work better than long ones.

Later you can combine directions: a few forward jumps, stop, rope in front of the feet, a few backward jumps. Changing direction without stopping is a separate trick; a side swing is a common way to link the two, so it is worth learning that move on its own first.

Common mistakes and quick fixes

• Rope hits the heels: the jump came too early or the rope is short. Wait for the sound behind you and check the length.
• Rope stops at the toes: the jump came late or was too flat. Go back to single jumps and count the rhythm out loud.
• Jumps keep getting higher: insecurity, because the rope is out of sight. Stay low and turn the rope a little slower instead.
• Upper body tips forward: you are searching for the rope. Look straight ahead and relax the shoulders.
• Big arm circles: the swing comes from the shoulders. Turn from the wrists with the elbows near the body.

If the rope keeps catching in the same place, a closer look at the pattern helps; my guide on why you keep tripping shows how to narrow it down. A short side-view clip from your phone is useful too, since a forward lean is hard to feel from the inside.

Which rope makes backward jumps easier

You do not need a special rope. The one that fits you for forward jumps works in both directions. What helps is a rope you can feel in your hands, because feel replaces sight when the rope is behind you. Very thin, light speed cables are fast but give little feedback, which makes learning harder.

According to Crossrope (checked on November 13, 2026), the 1/2 lb rope's extra weight helps new jumpers feel the rope and find a rhythm. The ☞ Get Lean Set includes Slim Handles with a 1/4 lb and a 1/2 lb rope, and Crossrope says it can be used indoors or outdoors. If you already have Crossrope handles, single ropes are in the ☞ Crossrope ropes collection. Heavy ropes are not a shortcut here: they tire the shoulders quickly during repeated setups. My page on speed rope vs weighted rope covers the differences.

The videos below are from my German YouTube channel. Each video is in German, but easy to follow by watching, because the movements and the equipment speak for themselves.

Who this guide is for, and who should start elsewhere

A good fit: jumpers with a steady forward bounce who want their next skill, people who want more variety in short sessions, and anyone preparing for combinations that change direction.

Start elsewhere: if forward jumping still breaks down after a few turns, practice that first. If you have pain in the feet, ankles, knees or shoulders, check with a doctor or physiotherapist before you add new movements.

The honest downsides

• Blind timing: the first sessions can feel clumsy even for experienced forward jumpers.
• Space behind you: you cannot see the area you need, so practice only where it is clearly free.
• Heel hits: a fast cable that catches the heels stings; slower turns at the start keep that rare.

Cheaper alternatives

Any simple PVC or beaded rope that fits your height is enough to learn the backward jump. A beaded rope turns more slowly and makes a clear sound on the floor, which some people find helpful for the timing. I do not compare prices of other brands here.

Bottom line

Jumping backwards is the basic bounce with blind timing. Start with the rope in front of your toes, learn the swing without jumping, then build from one jump to short series, standing tall and hopping low. Product facts on this page were checked on November 13, 2026. Once it feels natural, the guide to jump rope tricks for beginners shows where it fits among the other basic skills.

☞ Affiliate disclosure: links marked with ☞ are affiliate links. If you buy through them, I may earn a commission at no extra cost to you.