Indoor, Outdoor & Kids' Trampolines

Jump Rope Progression – Pt.1

Guys, we’re going to try to talk about jump roping a little bit. I know a lot of people in the CrossFit community consider it more of an endurance piece, I like to consider it more as a gymnastics skill piece, just because it’s something that we work on a lot. It really emphasizes maintaining one simple body position which is my hollow body position, with my butt tight and my belly tight and having to just punch up of this light foot where I’m on the balls of my feet and we’ll kind of translate it into all our CrossFit endurance stuff when we actually start running and start working on good technique there. So I think its a good thing for skill transfer, and it’s definitely a gymnastics skill even though you’re carrying a little different piece of equipment that we may not see in artistic gymnastics, but definitely in CrossFit gymnastics. So if I’m butchering what some of you guys are thinking, sorry, I think about it this way – this is how it goes. So first of all, single jump rope. A lot of people have a hard time doing it because they haven’t done it since second grade, so what I like to do is first test and see if they have that skill. Meaning, they can start and get one jump. If they got one jump, they could probably get two. Ways of starting this, I know, Buddy Lee – if you’re watching, sorry if I totally ruin your teachings. I’m not a jump rope specialist, but this is stuff I work on. Regular jump rope, I place that in the center of my hand, thumb goes on top of it, and I just kind of grab it lightly. Same thing on the other hand, center of my hand, thumb on top, just grab it lightly. Thumbs facing forward, ideally I want my jump rope to be right behind my knees. Hands in front of me. That’s going to be my first position. As I initiate this rotation, I’m going to try to get that rope to make a big circle over my head. The big one is an exaggeration of a loop. I almost want to think about doing a big arm circle forward. When I see the jump rope come in front of me and I see it coming down, that’s when I’m going to start thinking about jumping. So I start with the rope behind my knees, hands in front of me. Big loop, I see the rope, I jump. If I get one, now I try to keep that range going. So arms in front, big circle, one jump. Try to keep it going. Ideally, what I’m looking for is just a nice continuous bounce, where I don’t have to do a double bounce or wait for the rope or get into a squat position, or weird stuff like that. It happens a lot. Other things to think about is, belly tight, butt tight, hollow body position. Simplify the movement. I want to see a nice, steady body position. If I’m starting to see this little donkey kick happening, that’s a default and we won’t be able to do anything out of it. That’s something to think about. If you’re having a very hard time with this, what you can do is grab another jump rope approximately the same length. You’re going to fold them in half and what you’re going to do is you’re going to place one in one hand, the other one in the other. Place them to your sides, arms in front of you. Big arm circle, see them and now start jumping. So now even though you mess up, you won’t have that rope miss, and you can get away with a lot of work. You’re still getting into the good positions, and making the good magic happen. So try that, see how it goes for you, and that will be your singles. As you get better with two jump ropes, start trying it again with one.

Reader Comments

  1. Many people refer to rope jumping as jump roping so by common misuse it has become an acceptable term. Use these skills to take you into creative freestyle as shown in my vintage footage of performance freestyle.

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