Posted by Winston Salem | Posted in winston salem fitness | Posted on 30-08-2010
Jumping Rope Equipment
• Jump Rope
• Appropriate shoes
Jumping Rope Variations
Jumping Rope – Low Level of Difficulty
• Double foot jump – Both feet take off from the ground slightly and land together.
• Alternate foot jump – the “skipping technique” where feet are alternated up and down while the rope makes it’s revolution.
Jumping Rope – Moderate Level of Difficulty
• Alternate foot jump – the “skipping technique.” (See above description.)
• Running Step – A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.
• High Step – the moderate run with a high knee lift to raise intensity.
Jumping Rope – High Level of Difficulty
• Cross Step – While in the air during the jump phase, cross lower legs slightly and land with legs crossed.
• Side to Side – Alternate landing areas from left to right. Make sure to use caution as getting familiar with where the rope might go might take time.
Muscle Groups Used When Jumping Rope
• Legs – Calves and Thighs
• Abdomen
• Chest
• Shoulders
• Back
• Arms
Recommendations For Jumping Rope
• Be certain to use a floor surface that is even, non abrasive and limits friction.
• the length of the rope – when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of the chest.
• Don’t forget to lift feet off floor just high enough for the rope to pass rapidly.
• Try not to jump high and land hard.
• Make sure to keep shoulders relaxed and turn the rope with wrists.
• Have patience. Start slow, then increase little by little.
• Make sure to land on the padded portion or balls of the feet to avoid knee injuries.
• This is an impact sport, so use caution as for your knees and ankles.
