Selecting the right type of flow rope as well as the correct size to fit your body is essential because it will have a big impact on your success and enjoyment of practicing with your rope. You can follow our suggestions to help guide you to the ideal type and length of flow rope.
In this article, we will show you how to size your rope properly, review some common sizing methods, provide basic tips on form, and recommend rope lengths based on the type of jumping you’ll be doing.
In this article we’ll cover:
- Quick Start Sizing
- Common Lengths
- Additional Tips
Quick Start Guide For Flow Rope Sizing
Your Wingspan + 3 ft. (92cm) = Rope Length
Below are recommendations to use if you are uncertain of your length or you are looking for help with your specific height. An extra 3ft is the longest we recommend for beginners while going shorter is advisable.
Rope Sizing Table
| ATHLETE HEIGHT | METRIC | FLOW ROPE LENGTH |
|---|---|---|
| 3’3″-3’5″ | 100-105 cm | 6’4″ |
| 3’5″-3’7″ | 105-110 cm | 6’6″ |
| 3’7″-3’9″ | 110-115 cm | 6’8″ |
| 3’9″-3’11 “ | 115-120 cm | 6’10” |
| 3’11”-4’1 “ | 120-125 cm | 7’0″ |
| 4’1″-4’3 “ | 125-130 cm | 7’2″ |
| 4’3″-4’5 “ | 130-135 cm | 7’4″ |
| 4’5″-4’7 “ | 135-140 cm | 7’6″ |
| 4’7″-4’9 “ | 140-145 cm | 7’8″ |
| 4’9″-4’11 “ | 145-150 cm | 7’10” |
| 4’11”-5’1 “ | 150-155 cm | 8’0″ |
| 5’1″-5’3 “ | 155-160 cm | 8’2″ |
| 5’3″-5’5 “ | 160-165 cm | 8’4″ |
| 5’5″-5’7 “ | 165-170 cm | 8’6″ |
| 5’7″-5’9 “ | 170-175 cm | 8’8″ |
| 5’9″-5’11 “ | 175-180 cm | 8’10” |
| 5’11”-6’1 “ | 180-185 cm | 9’0″ |
| 6’1″-6’3 “ | 185-191 cm | 9’2″ |
| 6’3″-6’5 “ | 191-196 cm | 9’4″ |
| 6’5″-6’7 “ | 196-201 cm | 9’6″ |
| 6’7″-6’9″ | 201-206 cm | 9’8″ |
| 6’9″-6’11” | 206-211 cm | 9’10” |
| 6’11”-7’1″ | 211-216 cm | 10’0″ |
How To Check Your Flow Rope Size
– Step on the rope with one foot, bring your feet together, and pull the rope tight.
– Bring the handles together and point the top towards your chest.
– Only check where the rope terminates to the handles, do not include the handles in your rope size.
– If you follow our length guidelines your rope should reach but not go past your sternum or lower pecs.
– The rope should not go higher than this point
– Any longer than this and you will have too much rope overhead and below.
– This will result in the rope slapping the ground in excess as it spins.
Our Recommended Sizing Approach
If you are a beginner to intermediate skill level with rope flow (i.e. 5-10 min 60-70 rpm) it is important to begin with an approach that gives you a good starting point that follows a progression for improvement just like any other skill based movement.
Choosing the correct flow rope size is a 3 part process:
01. Choosing The length that correlates to your height
02. Adjusting your positioning to fit that rope with adequate spacing overhead
03. Understanding the components to proper arm positioning
Sizing For Beginners
The RFW sizing method is a progression-based approach with the goal of ultimately placing you in a rope length that allows a comfortable exploration of movement mechanics.
The recommended length relates to your height and supplies an abundance of rope clearance overhead and underfoot, yet not so much as to force cramped and inefficient movement patterns.
The Beginner to Intermediate length suggestion should be considered as your starting point and the goal should be to move to a shorter rope length over time.
A shorter rope length requires more exact positioning, which comes as a result of more exact movement patterns. In essence, a shorter rope will train you to perform movements with more precise biomechanics.
FAQ
Can the size of a flow rope be adjusted?
Once made, flow ropes can only be made shorter.
Ropes with tied handles are adjustable by moving the overhand loop knot at the end lower on the rope.
Alternatively, a simple knot can be added to the main rope line to shorten it by a few inches.
Ropes with fixed handles can be adjusted this way, by adding a knot to the main rope line.
How do I choose the right length rope?
Ideally, your flow rope should not be longer than your height plus 3 feet. For example, if you are 5’5″ tall the longest your rope should be is 8’5″ long. However, movement efficiency is improved while working towards a shorter rope that is equal to your height plus 2.5 feet.