The very first jump rope exercise you should do with your Crossrope set - the exercise that all jumpers must begin their jump rope journey with - is the basic jump.
Watch the video below for a quick video demonstration of the basic jump:
So how do you develop good basic jump technique? How do you get really good at the most fundamental jump rope exercise?
You focus on three things in particular.
1 – Bounding
Bounding - a gymnastics term - is what allows you to bounce off the ground quickly and consistently after landing. It's what allows you to minimize the time spent on the ground - this is key.
Your bounding mechanics are very important to maintaining good rhythm and coordination.
You always want to make sure that you’re bounding on the midsoles of your feet and that your bounding height (how high you get off the ground) is no greater than 1-2 inches. As you get better, you can bring this down to 1/2 inch.
Bounding on your midsoles ensures that the stresses from jumping rope are dissipated properly so there is minimal impact on your joints.
The best thing you can do is practice your bounding technique without the jump rope first. Focus on maintaining a good rhythm with your bounds.
2 – Jump Rope Posture
Your posture during jumping rope is very important. You want to make sure that you follow some important guidelines at all times…
- Keep your feet together
- Keep your knees very slightly bent during jumping
- Keep your back straight, chest up, and head looking forward
- Keep your shoulders pulled back slightly
- Keep your elbows tucked back and in
- Position your hands to be in line with your hips
Watch the video above again. Pay attention to the details and you’ll notice all of these guidelines in play.
As you work on your own basic jump, make sure you run through these posture elements as a mental checklist. Ask yourself - Are my feet together? Are my knees bent slightly? Where are my hands? Is my head up or am I staring straight down at the ground?
These guidelines will ensure that you are jumping the proper way.
3 – Wrist rotation
The third thing that you want to focus on is your wrist rotation.
One of the biggest mistakes I find when working with beginners is that they tend to use their elbows and shoulders too much to turn the rope.
This leads to more trip ups and limits the effectiveness of workouts.
What you want to do instead is keep your shoulders back and your elbows in place (as mentioned) and use primarily your wrists to turn the rope while leaving your elbows and shoulders more relaxed.
This will take some practice to get right.
Once you get steps 1 and 2 down, grab your rope and try to keep your shoulders and elbows relaxed. They can still move a bit, but it will be a natural counter-balance, not forceful rotating movements.
It will make a huge difference. I promise.
So these are the three important elements that will help you establish your basic jump. This is what I recommend you work on first when you get your new Crossrope system.