Jumping Rope with the Functional Movement Brace - Elite Performance SF

Posted by | August 14, 2014 | Functional Movement Brace | No Comments

jumprope

You will need the Functional Movement Brace on your back and a Jump Rope. Getting the correct rope length is paramount to jumping rope. When you stand on the middle of the rope with both feet, the handles should reach just under your arm pits.

Begin by holding the handles. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle, and the rope situated behind you with the middle of the rope hitting your heels. Begin by swinging the rope over your head. Try not to move your arms, limiting movement to your wrists. Jump with both feet and try to only jump about 1/4 – 1/2 an inch off the ground. When performing the jump, land on the balls of your feet with your knees slightly bent.

Remember:

  1. Turn the rope using your wrists
  2. Jump over the rope with a very low bounce
  3. Jumping rope works on posture, so stay tall
  4. Try to keep you heels from touching the ground
  5. Do not lock your knees
  6. Use a flat surface flooring that has some give (ex: suspended wood floor)
  7. Shorter faster jumps are easier than higher slower jumps

 

 *Perform 3 sets, jumping rope for up to one minute in each set*