Jump rope basics: how to jump and land properly


In jump rope it’s all about leaving the ground
and returning to the ground. What goes up must come down. In this video we’re going
to discuss jumping and landing mechanics. That is one of the most fundamental aspects
of rope jumping. We have Shana Brady from Punk Rope and Tim Haft and why don’t we start
with footwear? It’s going to vary all over the map but most of you are going to be wearing
sneakers. Shana also has a pair of Five Fingers, the most minimal shoe available. And of course
barefoot would be an option for some folks who are probably insane. When that rope hits
your toes it’s not fun. Your shoes are going to be your point of contact with the ground.
You want your weight in the balls of your feet. It doesn’t mean your heels have to come
up but it does mean you don’t want your weight in your heels. You want
your feet close together. To jump we flex at the
ankles, knees, and hips; that’s the precursor to jumping. And then to leave the ground we
extend at the ankles, knees, and hips. Your jumps should be just high enough to clear
the rope. If you jump too high you’ll hear your landings and you will definitely feel
them. If you’re on asphalt or cement you really want to keep those jumps low. As soon as you
land those ankles, knees, and hips need to flex. If they’re rigid you’re going to feel
that shock travel from your foot to your knee to your hip all the way up to your head. We
need to be relaxed and light on our feet. We need to keep those jumps low and soft.
Some things to pay attention to are what happens at the feet when you land. A couple of issues
could be pronation (the feet rolling in) or supination (the feet rolling out). Another
thing that can happen is the feet stagger (one foot might come forward). This could
present a problem in terms of catching your rope. One other thing to look for is the position
of the knees upon landing. Folks that have weakness might find that their knees come
together when they land. And then when they jump they’ll come apart. Now Shana’s exaggerating,
but if you’re going to be jumping rope or engaging in any athletic endeavor you’re going
to want to get strong in all the muscles around the hips, knees, and of course in your calves
and core. So it may be worth doing some additional strength training to get yourself a little
big stronger so you can withstand the impact from rope jumping. Main things to remember
are: stay light on your feet and keep your jumps low with your feet close together. Thanks
for joining us. If you enjoyed this video please subscribe to our channel. Visit us
at punkrope.com. And we’ll see you soon.

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