The rope is often a gymnast's first apparatus, and it is the one parents most often buy in the wrong size. The good news: getting it right takes about thirty seconds and no measuring tape. Here is everything you need to choose, size and look after a rhythmic gymnastics rope.
Step 1: the armpit test
Have the gymnast stand on the middle of the rope with feet together, then pull both ends straight up along the body. The ends should reach the armpits. That's it.
The USA Gymnastics and FIG apparatus rules don't give a fixed length. They say the rope must be in proportion to the size of the gymnast, and the armpit test is how coaches check that in the gym. A rope that reaches the shoulders is too long and will catch under the feet; one that stops at the ribs is too short and forces the gymnast to hunch over during skips.
Step 2: 2.5 m or 3 m?
Ropes are sold a little long on purpose, because the knots at each end and the final fit take up length. As a starting point:
| Gymnast height | Rope to buy |
|---|---|
| Up to about 150 cm (4'11") | 2.5 m |
| Over 150 cm, most juniors and seniors | 3 m, shortened to fit |
For a child who is still growing fast, a 3 m rope with an extra knot gives you a season or two of room: untie the knot and re-tie it lower as they grow.
Step 3: choose a weight
The rules set no minimum weight for the rope, so this is about how the rope feels.
- Lighter (around 150 g): turns quickly and is easy on small arms. Good for younger gymnasts and fast skipping series. Our 150 g, 2.5 m rope comes in six colors.
- Medium (around 165 g): the all-round choice. The 165 g, 3 m nylon ropes are smooth and lustrous, keep a precise flight path when thrown, and come in two-tone and three-tone designs that read well from the judges' table.
- Heavier (around 180 g): holds its shape in the air, which makes throws, echappés and large rotations easier to control. Our 180 g, 3 m rope has a soft polyamide core.
Many gymnasts train with one weight and compete with another. Coaches sometimes use a slightly heavier rope in training to build arm strength and control.
How to shorten a rhythmic gymnastics rope
- Do the armpit test and mark the point on each side where the rope reaches the armpits.
- Tie a firm overhand knot at each mark. One or two knots at each end are allowed in competition.
- Cut the excess a few centimeters beyond the knot.
- Seal the cut end so it doesn't fray. With nylon or polyamide rope, an adult can melt the fibers briefly over a flame; alternatively wrap the end tightly with tape (any anti-slip wrapping may cover at most 10 cm).
- Repeat the armpit test with the knots in place and adjust if needed.
The competition rules in plain English
These come from the USA Gymnastics apparatus regulations, which follow the FIG norms. Always check the current season's rules for your level.
- Material: hemp or synthetic.
- Length: in proportion to the gymnast (the armpit test).
- Ends: no handles of any kind; one or two knots at each end are allowed.
- Anti-slip: allowed only at the ends, covering a maximum of 10 cm.
- Shape: the same thickness throughout, or progressively thicker in the middle if the thicker part is the same material.
- Color: the rope must be colored, fully or in part. Bright colors are preferred.
FIG-approved apparatus is required at FIG international events and may be required at some elite meets. For club training and most meets, a rope that meets the specifications above is what you need. Your coach will know which rules your competition follows.
Looking after the rope
- Coil it loosely or fold it in half twice; never wind it tightly around the hand.
- Store it in a rope bag or rope tube so it doesn't pick up dust and knots in the gym bag.
- Check the end knots before every competition: a loose knot is easy to fix at home and stressful to fix on the carpet.
Ready to pick one? Browse all rhythmic gymnastics ropes, or see the other apparatus in our apparatus collection.