The Preparations for Rope Jumping
In general, it is recommended to work out on yielding surfaces. Your shoes should have a correct fit as well as an efficient cushioning effect in the forefoot section (e.g. cross country running shoes). Naturally there are also sports which are performed barefoot or wearing light shoes and where rope jumping is merely a part of the warming up (e.g. boxing, jujitsu, thai boxing , vale tudo). Especially in these cases, it is actually important to jump on a yielding surface.
The Rope Lenght
|Stand on to the centre section of the jumping rope with both feet while holding the handles and position the same up in front of your chest as far as possible and tension . Take care that the two handles have the same height, respectively are parallel to the floor. The correct rope length is at height of your solar plexus.|
Jumping Types - Exercises with the Rope
|If you have not yet used a jumping rope it is useful to initially let the rope swing next to your body on both sides in order to get a feeling for the coordination and to get familiar with the weight of the rope. While doing so, try to alternately tap your feet in the rhythm of the rope revolutions.|
|The standard skipping/jumping motion is easy to learn. The upper arms rest relaxed at the sides of the body and the lower arms are held upward at an angle of approximately 90°and are respectively spread outwards at a 45° angle. The handles of the jumping rope are held at the same height parallel to the floor. The feet are in parallel position to each other. The tips of the feet point forward. The rope loop is directly pending at the heels. When performing the jump, the upper and lower arms are both only slightly actuated. The main motion in regard to the guidance of the rope is performed via the wrists.|
Now press your feet off the floor via the toes. Try to avoid jumping too high. It is not necessary to jump 30 cm high as the rope merely has a thickness of 5 to 8 mm. It is therefore completely sufficient, if the rope is able to pass through underneath the feet. Try not to perform standing jumps but rather alternately from one leg to the other. Try to keep the legs at a slight angle and to develop an elastic skipping motion (jog-step or can-can). A speed of 120 - 150 jumps/skips per minute already represents a good training rhythm but should not be considered as a strict benchmark. It is more important and useful to find your own individual rhythm.
In order to get familiar with the unaccustomed strain, it is best to initially jump in intervals of one to 2 minutes. Do not attempt to jump higher than 3 cm and slightly cushion the jumps with the knees in order to protect the sensitive ligaments and sinews in the knees and ankles.
As soon as you have become accustomed to 3 minute intervals, you can start to train other jumping techniques such as jumping in a running motion (higher frequencies), jumps with double-revolutions, jumps with alternately pulled on legs (knee-lift), jumps with heels alternately pulled on to the buttocks (foot-back) or jumps with crossed arms.