Today I want to explain some ways of jumping the rope, I’m sure you’ve already seen jump the rope to many pro fighters, but first you have to learn the basic rope jump then the first basic “tricks” in the rope jump.
Once you know the basic movement then you learn to do tricks and keep changing the pace to jump by inserting tricks that make you do a more effective dynamic workout.
The Walking Jump Together (The Basic Jump)
Start with the rope behind your heels and keep your elbows firmly on your body. Jump when the rope is about to touch the tip of your shoes, detach your feet and then place them together on the ground.
Remember to rest only the forefoot on the ground, while your heels should remain a little raised.
You can make this jump by twisting the rope in the opposite direction, starting with the rope leaning in front and jumping when you feel it touching the ground behind you.
Jump with both feet together, but you have to jump on your toes, perform this exercise on a flat and smooth ground.
This is the fundamental jump and serves as the basis for all other jumps.
At first you’ll stumble and whip your feet, but whatever you do, keep trying again.
Try to make 10 consecutive jumps then try to make 20. Eventually it gets to 100 and then as if it’s the easiest thing in the world and you will do it without thinking about it and with little effort.
Exercised!!! because exercise also makes the most complicated gestures simple.
This is the classic movement you make after you’ve learned to jump the rope together where you alternate your feet as the rope passes.
To jump, spin the rope from behind your back.
Lift one leg with the knee bent, jump alternately first on one foot, then on the other.
Jump twice on one foot and then the other, just tap and gently touch the free-footed fingers on the ground so it looks like you’re jumping on both feet, but in reality all the weight is still on one foot (the free leg knee will be a little more bent than the knee of the working leg)
This way of jumping the rope serves to develop the ability to make entry and exit and give that nice rhythm of bounce that all experienced martialists have.
It’s not hard this if you do a lot of rope, but it’s amazing how many fighters still don’t do this movement well in the natural way.
If you want to acquire a nice bounce in the footwork as a spring do spin the rope a lot to jump more, with many small and fast steps.
Jumping on one foot
In this case you need to put your left or right foot lying forward at 45 degrees and jump on one foot.
To jump, spin the rope from behind your back. If you want you can also lift a leg with the knee bent or as I told you keep one leg stretched , jump repeatedly on one foot, then on the other.
It’s a complication to make your calf work harder.
A variant can also be and I recommend it because stressing your calves too much makes no sense doing so
Jump twice on one leg then jump twice on the other leg
This one-legged jump mode develops the ability to make more advanced jumps, but most importantly to maintain explosiveness.
Another way is to do a pyramid sequence by doing a routine in which you jump on each leg with 2 jumps with one leg and 2 with the other then so forward up to 10 jumps and then back down until you get to 2 jumps again.
For example: left 2 times, 2 times right, left, right 3 times 3 times, 4 times left, etc.
It can also complicate this exercise by also jumping in the side so this way you make your muscles work throughout your hip improving your balance.
Start with the rope behind you, keep your legs and feet together.
When the rope has passed, you land by opening your legs.
Jump with your feet with shoulder width then jump back with your feet back together
Ps. Feet move as if you’re doing jumping jacks)
Side oscillation of the rope
This is a great way to rest your shoulders or give your legs a break.
You can walk during the side swings or just keep jumping to keep that pace
Join your hands together and swing the rope together only to one side, then do the same thing and swing the rope to the other side then resume spreading your hands to jump again.
You can also do side rotations while you jump or even walk to rest.
Some make this movement by alternating left and right rotations as if you were drawing an x.
Some use this method to speed up the rope before making doubles or triples, try.
The lateral oscillation is also a good way to recover if you make mistakes; Keep jumping and swinging the rope to the side until you’re ready to jump again.
Crossing hands O Cross over
This is a complicated exercise that when the rope is passing behind and is about above the head, quickly cross your hands and jump the rope with your arms crossed.
Jump as you cross your arms on your chest, which twists the rope under you
Then jump again as you disro cross your arms in order to disro cross the rope
Cross-over is an important step in rope jumping because once you know this master, you can do a million tricks and add a lot more variation to your rope jump because you have an already important coordination control and explosiveness.
Try to do cross-overs, as you are on one leg, or while doing the running movement with your legs (lift the knee).
Play with foot variants to perform the crossing with your hands.
Double skip or Double Cross-Over
You have to rotate the rope quickly because you have to create such an acceleration that the rope passes twice as fast so that you make two turns for each jump you make.
So for each jump you have to spin the rope twice, so twice before landing on your feet
Double cross-over is already a more difficult exercise, but it is a trick that requires muscle in the legs, back and arms, with good timing technical skill and even a suitable sized rope.
In this case you do not just rotate the rope but perform an intersection in front of you and a lap with a single jump.
A rope that is too long becomes very difficult to cross twice below you.
This exercise creates sudden coordination and explosiveness.
I recommend you do as many double crossings as possible in the last 30 seconds of each round if you also want to do an exercise during the rope similar to an interval speed.
Double jumping is definitely the starting point to develop the ability to do the most complex tricks, you develop coordination to be able to change the speed of the rope without losing your pace.
The trick is to jump up and spin the rope faster.
Don’t try to jump too high.
It may be useful to shorten the rope if you feel as if the rope is too long.
Another tip to speed up the rope (and cool look is to plant your feet on the ground and do 2 side turns (one for each side) to accelerate the rope faster before jumping but even this start wings is not easy.
With this trick the experts also make the triple jumps.
Once you get the double-under block, see if you can make 10 or 20 in a row.
See if you can do it on one foot (very difficult for beginners).
This way allows you to perform a boxing footwork but not only with feet that instead of joined are moved back and forth in the range of about 30-50 cm.
You’re jumping the rope with a fighter’s footwork.
Step In Step Out
In this case with your feet joined jumps forward and back. Imagine jumping back and forth on foot together.
Keep your feet together and jump back and forth (display an imaginary line on the floor to jump)
Useful for developing legs.
One variant is to make the jump from the guard position (with one foot in front of the other) and jump back and forth only a few centimeters each time, small steps.
Simulates the passage of the poles of a slalom on the skis. Avoid making the side shift too wide.
Keep your feet together, jump from side to side (display an imaginary line on the floor to jump)
It is a good exercise for beginners to develop hip stabilizer muscles, also it is also useful if you do it on one foot just to develop strong ankles and calves.
You have to pass twice on one foot, and then twice on the other foot, on the first jump, keep your free foot next to the jump foot, on the second jump, kick your free foot forward
Stepping up with football is a great way to develop the fighter’s movement.
Once you understand the movement, try to perform the movement with a precise rhythm so you can hear on the time of a rhythm as if you are dancing to the music.
Rotate the body (right or left 90 degrees) while the rope is above the head. The foot below is about 50 cm in front of the other.
As you jump your feet 90 degrees from your head, 90-degree attention can be an exaggeration, make the most of what your mobility allows you to do.
While you jump the rope you have to cross your legs.
He jumps with one foot in front, the other behind, then jumps again, reversing his feet in front and behind but always lands on tiptoe and parallel.
There are many variants that you can do with scissor jumping.
You can do this with the uniform weight on both parallel feet or while they are crossed.
You can do this by crossing them but keeping the weight on the leg forward or on the back leg to make the muscles work differently.
Try alternating straddles and scissors, or even cross your ankles and discross your ankles with each jump.
Race on the spot by jumping the rope
You have to run with your knees as high as possible while you rotate the rope.
Skip the rope with your left knee until you make the thigh parallel then skip the rope with your right knee until you make the thigh parallel.
Keep jumping so continuously and remind you that the higher your knees are, the more challenging it gets.
This exercise with rope can be technically easier for some people, but it is physically more challenging especially when you go fast or you are very heavy on your legs.
This is a better workout if you try to lift your knees as high as possible (so that your thighs are at least parallel to the floor).
To add some intensity to your rope jumping routine, try doing the “run on place” with a pace as fast as possible in the last 10 seconds of each round, this is something I do often and you will see that it is very useful.
The folded leg jump
Jump the rope with your legs bent 🙂 Have fun!!! A great way to make this exercises more challenging is on the ground with your knees bent so that your hips are lower on the ground (still landing on your toes).
This will give the quadriceps an important workout, I recommend warm up well.
Now you have several ways to do this exercise with variants. USALE!!!
These different ways you need to stimulate your athletic preparation differently because over time jumping the rope in the traditional way will make you very tired and to make this training functional without jumping hours you do it only if you enter variations.
You have to be creative and invent your way of jumping rope, it must become natural for you to mix the different ways together once to create your own natural rhythm of jumping the rope.
Do it to the rhythm of the music following the songs then slower, faster or a mix.
This is what makes your training more challenging and more effective for developing conditioning aimed at fighting and fighting pace!
Even if you’re doing exercises that also practice in fitness gyms, you’re a fighter and rope jumping must be functional to combat.
Surely what you have to do is 3 rounds of rope a day before you train, it has to be a standard.
But that’s the least you can do.
Ideally it is 20 minutes of rope a day which is 5 3-minute rounds or 4 MMA rounds.
Every now and then you do this very simple but challenging workout: 10 Rounds of Rope No Stop!!! Once a week.
Street Fight Mentality & Fight Sport