The #JumpRope ⛓is an awesome cardio exercise that can improve posture and coordination. Often times people have a broken posture and inefficient technique when jumping rope, causing them to struggle and give up on the rope! 😡Whether you are doing single, double, triple, or dozens of other jumping techniques, you need to have your 🌟head, shoulders, torso, pelvis, hips, knees, and ankle in alignment. 🌟 If you feel any pain when jumping rope, see if these cues help!
People often bend the knees and round the upper body to make sure the rope gets under the feet… this causes a reduction in tension in the body😴 and you will ultimately tire out and hit yourself!🤦♂️ Learn to make smaller, more forceful jumps using the calves and a little bit of quads and glutes. The flicking of the wrist is essential to your technique. ✊
Cues for jumping rope:
1️⃣Take your shoes off! Practice jumping up and down WITHOUT the rope and make sure you keep your 1) shoulders down and back 2) Ribs pulled down 3) Pelvis tucked posterior to engage the abs and glutes 4) Keep your weight in your heel 5) Jump up and down and make sure your heel taps the floor each time.
2️⃣Then, grab the rope! Maintain this jumping position and swing the rope around slowly… don’t go super fast yet.
3️⃣Learn to flick the wrist. The less you use your shoulder the longer you will sustain jumping rope.
4️⃣For double unders: Jump higher and flick the wrist faster! This takes lots of practice, but the positioning is no different from the single understanding.
5️⃣For triple unders: Good luck.😳
6️⃣If you dance around: The positioning is the same as the single and double unders unless you get super fancy and break dance and stuff while you jump rope. 🤸♀️
7️⃣The weight ⚖️and quality💰 of the rope makes a difference. If the rope is a little heavier, it is generally easier for beginners. The Speed Ropes ⚡️are very light and require excellent technique. .
Tomorrow we will go over some biking. 🚴♀️
-💻Written by Andrew Dettelbach
Thank you @crossfitcounterculture for letting us use your space to change up the scenery. 🙌