Knockout Fitness by Andy Dumas

Author:Andy Dumas
Language: eng
Format: epub
Publisher: Skyhorse
Published: 2011-01-24T05:00:00+00:00

Step 1: Practice the foot and arm movements without the rope to give you a feel for the moves and the timing.

Step 2: Continue the movement and add the rope (both handles in one hand), turning it to the side of the body (a neutral or resting move).

Step 3: Continue the movement and now jump through the rope.

Equipment

There is a variety of ropes to choose from—plastic, beaded, and leather. A rope that is too long or too short will force you to adjust the position of the arms, causing poor execution of movement and jumping technique. A plastic segmented or “beaded” jump rope, weighing about half a pound, allows for the length to be adjusted, customizing it specifically for the height that is required. A rope that is too light will not hold a true arc, will become more easily tangled, and will not be able to create a sufficient amount of momentum to produce the desired motion. Conversely, a rope that is too heavy produces slow, cumbersome rotations, increases the risk of injury at the wrists and shoulders, and increases pain on impact when you miss. Look for a rope that has comfortable, durable, and well-constructed handles, perhaps covered in a foam material to help reduce the handle movement in your hands.

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