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Basic Skipping

Submitted by admin on Sun, 2007-03-11 17:47.

Equipment Required

How to Do This Exercise

When using skipping as a warmup or in a boxing workout routine, you will undoubtedly drop the rope or trip yourself up time and time again.  The key is to keep bouncing as if you hadn't messed up or dropped the rope and then get it going again as you keep moving.  Doing so maintains the intensity and eventually you get a whole lot better at skipping.  When you do, it will be extremely rewarding so keep at it.

Starting Position

Take your rope and hold it by the handles.  Place it just behind your feet.

Performing the Exercise

Turn your wrists to flip the rope up over your head and around.  As the rope goes up and over your head start to jump up letting the rope turn underneath your feet.  Maintain the turning motion and the rope will keep turning as you jump it.  Pretty simple.

Once you have the basic jumping/turning mastered, you have to learn this basic step.  As you turn the rope, every jump or every second jump you will push one foot forward and tap your heel.  Alternate which foot goes forward with every jump.  It is not a giant step forward, just a slight tap just in front of your other foot.  Most of your weight is on one leg when this happens which alleviates the pressure on the other leg.  This alternating step will keep you going once you develop the rhythm.

Tips

Do not try to jump too high.  You barely have to the leave the ground for the rope to pass underneath your feet.  Hold your arms away from your body.  This will give you a wider archway to jump through and give your shoulders a better workout.  As well, you do not have to put a lot of effort into turning the rope.  Relax and figure out the timing.

You can jump two footed all the time and you will likely learn that way, but very quickly your shins and your calves are going to hate you for it.  If you get shin splints, stop and read how to deal with shin splints.  A better option is this basic skipping step which will allow you to skip for hours and let you transition to more advanced moves.

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I want to keep fighting because it is the only thing that keeps me out of the hamburger joints. If I don't fight, I'll eat this planet.
— George Foreman

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