Jump Rope Learning#
Choosing a Jump Rope#
Wow, it turns out that steel wire is used for speed jumping ropes. How narrow-minded I was.
- Start by choosing a lightweight jump rope or a rhythm jump rope.
Adjusting the Length#
- Stand with your feet together and place the jump rope in the middle under your feet.
- Pull the handles straight back.
- The ideal length is to have the end of the handles touch your armpits.
- For beginners, you can adjust the rope slightly longer (I don't really like this vague term).
Gripping Technique#
The key is the position of the thumb.
- Hold your hand in a thumbs-up position (giving the first thumbs-up of the day).
- Use the most force with your index finger and thumb, followed by the middle finger.
- When jumping rope, the thumb should follow the direction of the rope's movement to control its trajectory.
Preparation#
- Wrap the rope around the area above the ankle and below the calf.
- Slightly bend your knees.
- Place your hands in front of your hips with your thumbs facing forward.
- You can try different positions for your arms by stepping on the rope (throw the rope under your feet and then lift your front foot to step on it).
- Keep your elbows close to your body and use your forearms and wrists to move the rope.
Basic Forward Jump#
- Land on the balls of your feet throughout the entire jump.
- Keep your knees slightly bent to cushion the landing.
- Avoid hooking your calves and instead focus on exerting force upward with your calves.
- Engage your core and activate your abdominal muscles.
- Keep your elbows close to your body.
- Gradually decrease the jumping height, adjust the rhythm, and jump before the rope touches the ground.
Sense of Rhythm#
Jump while tapping your legs and counting, practicing your sense of rhythm. Smoothly accelerate and try double beats.
Breathing#
Inhale, inhale, exhale. Take two short, quick breaths through your nose and exhale all at once through your mouth.
If you feel dizzy during the process, sit down and take a few slow, deep breaths. Resume training after recovery.
Training Frequency#
- In the beginning, train one day and rest one day. Jump rope for one minute and rest for one minute, ten sets per day.
- Gradually increase to jumping continuously for two minutes with a 30-second rest between sets.
- Adjust according to your physical fitness. Haste makes waste.
Summary: I used to jump randomly before, feeling that the intensity was a bit too high, otherwise I wouldn't be out of breath. Next, take a break and do some bodyweight training.