Many teenagers and young adults feel insecure about their height, and skipping rope is often touted as an instant solution. They say that if you jump rope regularly, you can increase your height.
Arguments supporting the claim generally revolve around the stimulation of bone growth, growth plates (epiphyses), and increased growth hormone due to physical activity.
Some popular sources claim that jumping rope can help "maximize height," especially when practiced during growth spurts. However, based on recent scientific research, the claim that skipping rope can increase height cannot be considered valid.
A 2025 study of short-stature children, involving 24 weeks of jumping training, did show an increase in height. However, these results were specific to children with stunted growth (short stature), not generalizable.
That means skipping is good for fitness, stamina, muscle and bone strength, and posture, especially if you're still growing. But don't expect jumping rope to drastically "increase your height" if your growth plates have closed.
What are the characteristics of a closed growth plate?
1. Age
One of the most common indicators for predicting growth plate closure is age. In men, this process is usually completed between 16 and 18 years of age, although some cases of small growth spurts continue into their early 20s.
In females, growth plate closure tends to occur earlier, around 14-16 years of age, often several years after the first menstrual period (menarche). This is consistent with the biological pattern that females generally experience puberty and peak growth earlier than males.
However, age only provides a rough estimate, not a definitive answer. Each individual has hormonal and genetic variations that influence how quickly the growth plates close.
Also Read: Benefits of Skipping to Prevent Disease and Keep You Young
2. Physical Changes in the Body
Growth plate closure typically occurs when the physical and hormonal development of puberty reaches its final stages. In males, signs include a voice that has completely "broken" and deepened.
Facial and body hair growth has reached its maximum, and muscle mass has stabilized without the growth spurts seen at the beginning of puberty. This indicates that bone maturation and testosterone levels have reached the adult phase.
In women, the most common signs are regular menstrual cycles for several years, and breast and hip development that has reached its final shape.
These two indicators indicate that the body has reached a stable hormonal phase, so height growth is usually no longer significant. While these signs are general and nonspecific, the emergence of this adult physique often coincides with the closure of the growth plates.
Also Read: Effective Exercise with Skipping Rope to Burn Calories
3. Undergo a Medical Examination
The most accurate way to determine whether the growth plates have closed is through a medical examination, specifically a bone X-ray. Doctors usually take images of the hand and wrist, or in some cases, the knee.
Because the knee most clearly shows the condition of the growth plates, this X-ray can provide a direct picture of whether the bone still has the potential to grow in length.
On an x-ray, an open growth plate will appear as a dark gap between the end of the bone and its shaft, indicating that cartilage can still develop.
In contrast, a closed growth plate appears as a solid line of bone with no gaps, indicating that the cartilage has completely hardened. When this occurs, height growth will stop.
Also Read: Benefits and Tips for Maximizing Your Skipping Rope Exercises
How Many Skips Should You Do to Grow Taller?
Several plyometric training studies in adolescents have shown that 500 - 1,000 jumps per day are sufficient to improve leg power, jump height, and posture quality.
You don't have to do this number of jumps all at once. You can divide it into 3-5 smaller sessions to make it more manageable. Alternatively, you can skip for 10-20 minutes per session at a moderate intensity, which provides a similar stimulus to the calf muscles, thighs, and coordination system.
What is often forgotten is that skipping works more powerfully on improving posture, ankle strength, and body explosiveness, rather than directly lengthening bones (because bone growth is still determined by genetic factors & epiphyseal age).
But as your posture improves and your body becomes more explosive, your height will appear more optimal. Therefore, consistency is more important than quantity. Do skipping 4-6 times per week to ensure continuous physical adaptation.
If you do it regularly, you'll start to see results within 1-3 months. Your jumps will be higher, your body will be more upright, your ankles will be more stable, and your stamina will increase. This will make your body appear fitter and visually longer.
The Correct Skipping Technique for Maximum Results
Proper jumping technique is far more important than skipping constantly. The first thing you must master is how to hold the rope and how high you jump. Most people jump too high or rely on their shoulders, when the rotation should come from their wrists.
With good technique, each repetition feels light and the rhythm is steady. The ideal jump height is also only 2-3 cm from the floor . Just enough for the rope to pass through, so you don't have to jump like a rabbit.
Also Read: Is Cardio Exercise with Skipping Rope & Hula Hoop Effective?
Additionally, rhythm and breathing determine how long you can last without gasping for breath. Shortness of breath and panic make skipping feel twice as hard. A consistent rhythm helps you get into a "flow state," making the workout more comfortable and effective.
To prevent injury, you should diligently make small adjustments during practice. Pay attention to foot position, rope control, and body weight distribution. Skipping injuries usually occur due to incorrect technique, not the exercise itself.
Here are the technical guidelines to ensure your jumping technique is correct:
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How to hold the rope: Hold the handles relaxed, elbows slightly closed in, the rotation comes from the wrist, not the shoulder.
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Ideal jump height: Jump only 2-3 cm high. More energy efficient, faster, and more stable.
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Breath & rhythm: Inhale through your nose, exhale through your mouth, maintaining a steady rhythm. Don't rush until you've established a steady rhythm.
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Safe ground types: Use soft surfaces like rubber flooring, skipping mats, or wood floors. Avoid hard concrete, as it increases the risk of impact to joints.
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Correction points: Land on the balls of your feet, knees slightly bent to absorb the impact, body upright, shoulders relaxed. If your wrists feel tight → reduce the rotation of your shoulders; if your knees hurt → check your jump height & floor surface.
Recommended Products for Jump Rope
1. Skipping Rope
If you're serious about jumping rope, the SVRG 3 Meter Premium Skipping Rope is the safest and most realistic option. The rope can be adjusted up to 3 meters in length, making it suitable for people of all heights, from beginners to regular exercisers.
The rope is made of PVC and a durable aluminum alloy and steel handle, making it more durable, tangle-resistant, and stable even when spun quickly. This makes it perfect for cardio, HIIT, and explosive workouts like boxing, MMA, or CrossFit.
The anti-slip grip also keeps your hands comfortable even when they are wet with sweat. The advantage is that this single rope can be used for various levels of training, from beginners just learning basic jumping rhythms to users who want to focus on speed and intensity.
It's lightweight (about 130 grams) and easy to carry, so you can throw it in your bag and practice anywhere. If you've been using a cheap or run-of-the-mill rope that tangles easily, is too light, or feels uncomfortable to hold, it's time to upgrade.
2. Skipping Mat
To make jumping rope safer and prevent joint injury every time you land, you need a special mat. The SVRG Skipping Mat 6 mm is a non-slip jump rope mat with a thickness of 0.6 cm, soft yet stable TPE material, and a size of 126 x 60 cm, perfect for landing when skipping.
This mat helps absorb impact, protects your feet and ankles, and extends the life of the ropes by preventing them from constantly rubbing against hard floors. Its minimalist design is easy to carry, so you can practice at home, in the studio, or even take it to the office if you're feeling like skipping during your break.
The non-slip surface keeps you stable even after you've reached the umpteenth round of jumps and are starting to get tired. If you're serious about making jump rope a regular part of your daily workout, a mat like this isn't just an accessory, it's a small investment that will make your workouts more comfortable, safe, and sustainable in the long run.
So, are you ready to practice jumping rope?
Skipping can indeed help growth in teenagers and improve posture, especially because the rhythmic movements help strengthen bones, improve balance, and stimulate growth hormones naturally.
But like all exercise, results come with consistency. A realistic goal is 500-1,000 jumps per day. Work your way up gradually without overexerting yourself. Focus on breath control, rhythm, and landing technique to maximize benefits and minimize injury risk.
A good workout still requires the right foundation: adequate nutrition, quality sleep, and proper skipping technique. Without these three things, progress can stall, even if you're already doing a lot of jumps. To help you ensure your diet aligns with your training goals, you can use SVRG's simple calculator to determine your nutritional needs .
