The Warm Up
Always warm up before
jumping. A good warm-up always includes stretching, a little running,
and some calisthenics. It is important to stretch the calf muscles
because they are most heavily used when jumping.
The rope should be
adjusted to the proper length before use. This can be done by
standing on the center of the rope and pulling upward lightly on both
handles. The top of the handles should be approximately even with the
underarms. Many advanced recreational and competition rope skippers
use a variety of different types of ropes depending on the specific
application (speed, freestyle, performance, etc.).
The body should be
slightly bent (not rigid) when jumping. Jump from the toes, not flat
footed. The arms should be held in closely to the body. Legs should
be kept together. It is best to keep the chin up, looking straight ahead.
Two Foot Basic Jumping
The most fundamental
jump is the "two-foot basic jump". This jump should be
performed with the feet together, jumping only once each time the
rope rotates around the body. When the "two-foot basic jump"
is mastered, variations can be performed including the skier
(jumping from side to side), straddle (feet apart, together,
apart...), jumping on one foot, and the twist (pointing the toes
right, left, right...). The basic jump can be performed with crosses,
backward, and backward with crosses.
double-unders, the rope rotates twice around the jumpers body with
each jump. When double-unders are sufficiently mastered, they can be
performed with crosses, backward, and backward with crosses.