ROPE JUMPING FITNESS - Marina Aagaard

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ROPE JUMPING FITNESS – The Complete Guide To Jump Rope FitnessTechniqueThe rope jumping basics at a glance:1. Stand tall2. Shoulders relaxed3. Arms relaxed4. Hands around hips or waistline5. Use your wrists to turn the rope6. Land softly7. Keep knees and feet aligned and knees soft8. Jump low9. Start slow10. Keep the rhythmOn the following two pages you can find more important information on each area, soyou will get an even better rope jumping workout.14
ROPE JUMPING FITNESS – The Complete Guide To Jump Rope Fitness1. Stand tall. Erect, upright, posture, torso relaxed. Keep neck in neutral and lookstraight forward.Do not put the head forward or look down at the feet as this impairs your posture andworkout.2. Shoulders relaxed. Do not contract your neck or shoulders. Keep shoulder bladesin neutral position.3. Arms relaxed. Let arms hang low and relaxed, elbows slightly bent, 45 degrees,and close to your sides.4. Hands around hips or waistline and a slightly out from your sides. Hand positionalso depends on the length of the rope you have. Adjust position or change rope.Hold handles firmly with a comfortable grip.5. Use your wrists to turn the ropeThe rope jumping swing should be generated primarily by the wrists moving in a smallcircular motion (approximately 2 inches).The swing should seem effortless. Avoid using your shoulders and arms, noexcessive movements.6. Land softlyLand softly on the balls of your feet. Jump and land without making any noise; itkeeps the impact down.In general: Jump on the balls of your feet, especially for speed work. However, (forlonger sessions) vary your steps and use toe-ball-heel (super-smooth roll) landings toabsorb the impact evenly across the feet. If you are always on your toes, your calvesare working constantly and it is hard on the muscles and joints.15
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ROPE JUMPING FITNESS - Marina Aagaard

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