New Research Shows Jump Rope Benefits for Kids' Fitness, Agility, and Cognitive Function

Kids and jump rope go together like peanut butter and jelly—it's hard to imagine one without the other. Whether it’s in the schoolyard or at home, jumping rope is one of those activities that not only keeps kids moving but also helps them build strength, balance, and even sharpens their minds. It’s fun, simple, and has a ton of benefits you might not expect! 

A recent study published in the Journal of Teaching in Physical Education sheds light on how structured jump rope lessons impact children’s development, and the results might surprise you. If you’re a parent, teacher, or coach looking for ways to keep kids active and engaged, jump rope could be the key to unlocking their full potential.

Why Jump Rope? More Than Just a Game

Think about the last time you saw kids jumping rope. It’s more than just hopping up and down—it’s an intricate dance of timing, rhythm, and coordination. Every jump requires quick footwork, balance, and upper-body coordination, making it one of the most effective full-body exercises for young movers.

Research has long shown that physical activity improves physical health, mood,and focus, and jump rope is no exception. Beyond the obvious cardiovascular benefits, Woodard and Chen’s (2025) study found that structured jump rope instruction can enhance agility, balance, cognitive function, and motor skill learning  in elementary-aged kids.

The Study: What Did the Researchers Discover?

The study involved  109 third and fourth graders and examined how different teaching methods—teacher-led, video-led, and a control group—affected children’s jump rope skills, agility, balance, inhibitory control, and perceived enjoyment. Students in the two experimental groups participated in a structured jump rope unit during PE, while the control group continued their regular PE activities. All groups were tested before and after the intervention, and the results were eye-opening.

1. Jump Rope Proficiency: A Skill That Grows With Practice

Jump rope proficiency was evaluated through the standard 30-second jump test and the criss-cross test. Regardless of how they learned, all kids in the study improved their jump rope skills. However, those in the teacher-led and video-led groups showed the most significant progress. Even more impressively, these groups improved their ability to perform crisscross tricks—while the control group, which didn’t receive structured instruction, saw no progress in this area.

What does this tell us? That structured jump rope lessons can fast-track a child’s ability to learn new skills. If you’re looking for ways to teach your kids how to jump rope, check out our guide here.

Another fantastic resource is the 5-week Kids Jump Rope Progression Course, now available in our free jump rope app. Designed by one of the study's authors, the course includes quick tutorials, a step-by-step progression, and a final challenge to keep things fun and engaging!

2. Agility and Balance: Building Athletic Foundations

Agility—the ability to move quickly and change direction—was another area where jump rope made a noticeable impact. Kids in the teacher-led group improved the most in the shuttle run, a test of speed and quick direction changes. The video-led group remained consistent, while the control group saw a slight decline. This suggests that hands-on, structured jump rope lessons may be particularly effective for boosting agility in young learners.

Balance, however, showed mixed results. Interestingly, none of the groups experienced significant gains in this area.  It is possible that a longer and more targeted intervention would be necessary to improve static balance. 

3. Inhibitory Control: One of Jump Rope’s Surprising Cognitive Benefits

One of the most fascinating findings was the improvement in inhibitory control—the brain’s ability to focus, filter distractions, and make quick decisions. The Stroop test, which measures cognitive flexibility, showed that kids in both jump rope groups (teacher-led and video-led) improved significantly, whereas the control group (“regular” PE activities) did not. This means that jump rope isn’t just great for physical fitness—it also strengthens the brain’s ability to stay focused and process information for quick decisions.

This finding aligns with other research showing that physical activity can boost brain function, particularly in children. The rhythmic nature and full-body coordination involved in jump rope may play a role in enhancing cognitive skills, making it an excellent tool for both physical and mental development.

4. Physical Activity Levels: Keeping Kids Moving

Overall, the students in all groups were extremely active, spending an average of about 87% of their PE time engaged in moderate to vigorous physical activity! Interestingly, as the lessons progressed, kids became less active overall. This might seem surprising, but it highlights the importance of keeping fitness routines fresh and engaging. The teacher-led group showed slightly higher activity levels than the video-led group, suggesting that interactive instruction can help maintain enthusiasm.

If you’re looking for ways to keep kids excited about jump rope, try incorporating variety into their workouts. Our list of 13 fun jump rope games for kids is a great place to start.

5. Perceived Enjoyment: The Key to Long-Term Engagement

While kids enjoyed jumping rope, their excitement dipped slightly as the lessons continued. Students reported higher enjoyment after Lesson 2 compared to Lesson 8, showing that novelty plays a big role in keeping kids engaged. This serves as a reminder that making fitness fun and challenging is crucial for sustaining long-term interest.

What This Means for Parents and Educators

So, what can we take away from this research?

1. Jump rope is an incredible tool for kids’ fitness – It builds endurance, agility, and coordination while strengthening cognitive skills like focus and response control.

2. Teacher-led instruction can maximize benefits – While kids can learn from videos, hands-on coaching seems to provide an extra edge, particularly for agility and overall engagement.

3. Mix it up to keep kids active – Novelty is key. Whether it’s new tricks, group games, or fun challenges, keeping jump rope fresh will help kids stay excited about movement.

4. Jump rope can set the stage for lifelong fitness habits – It’s a fun, accessible, and effective way to get kids moving, whether in PE class, recess, or at home.

At Elite Jumps, we’re passionate about providing high-quality jump ropes and resources to help kids develop their skills and love for movement. If you’re ready to get started, check out our collection of kid's jump ropes here or explore our Elite Jumps Jump Rope App for guided workouts and skill progression.

Edited by Kaylee Woodard Kaylee Woodard is a jump rope educator and performer with a Master’s degree in Exercise Science and a Ph.D. in Motor Behavior and Sport Psychology. A former competitive jumper, she has won multiple national and world jump rope titles. She now travels the world teaching jump rope with her husband, Nick, through Learnin' the Ropes.

Woodard, K. F., & Chen, Y. (2025). Effects of Jump Rope Lessons on Physical Skills, Inhibitory Control, and Perceived Enjoyment of Elementary Students. Journal of Teaching in Physical Education, 44(2), 296-305. Retrieved Mar 20, 2025, from https://doi.org/10.1123/jtpe.2023-0388