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Styles of Jump Roping

The document provides instructions for various jump rope techniques for exercise, including basic jumps, twisting jumps, and double unders. It then describes how to design jump rope circuits and workouts by combining jumps with bodyweight exercises like pushups and squats. Advanced routines include jumping for longer periods of time and incorporating footwork variations like line hops and diamond patterns to improve technique. The Rocky Criss-Cross technique is highlighted as a way to add arm movements that work the shoulders and chest. Jumping rope is recommended as a full-body, fat-burning exercise that can be easily incorporated into any training program.

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mallikarjun dubey
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179 views

Styles of Jump Roping

The document provides instructions for various jump rope techniques for exercise, including basic jumps, twisting jumps, and double unders. It then describes how to design jump rope circuits and workouts by combining jumps with bodyweight exercises like pushups and squats. Advanced routines include jumping for longer periods of time and incorporating footwork variations like line hops and diamond patterns to improve technique. The Rocky Criss-Cross technique is highlighted as a way to add arm movements that work the shoulders and chest. Jumping rope is recommended as a full-body, fat-burning exercise that can be easily incorporated into any training program.

Uploaded by

mallikarjun dubey
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Before you begin a jump roping work out, you need to be familiar with the basic jumping

techniques. Begin all jumps by holding the rope handles at your sides, with the middle
of the rope at your feet.

Basic Jump :

Begin with rope behind you. Swing rope over your head, moving hands, and rope,
forwards. Jump over rope with feet together.

Reverse Jump

Begin with rope in front of your body. Swing the rope backwards, over your head. Jump
over the rope just as you would forwards, keeping feet together.

Jogging Step Jump

Begin as if you were doing a basic jump. When you swing the rope over your head, do
not keep feet together. Instead, switch them back and forth, in a jogging motion as you
jump.

Criss Cross Jump

Begin as if you were doing a basic jump. When you jump over the rope, bring your left
arm over to cross the right. Then bring arm back over.

Twisting Jump

The twisting jump is simply a basic jump, but as you jump, twist your lower body side to
side.

Double Under

When you have had some practice jumping, try to move the rope twice under your feet
for each jump. With even more practice, you could even get it three or four times under.

After you have mastered the jumps, you can combine them to create a fun, challenging
workout. You can also jump in different ways to keep your work out interesting. For
example, you could do what is called square jumping:

Use tape to make a square on the floor, or use chalk if on concrete.

Then, divide the square into quadrants. Then, jump around into each square in a
clockwise, then counterclockwise, direction. Begin with a basic jump, and then add
whatever jumps you wish.
Another thing you could do is try to move a set distance while you jump. You could hop
forward each time you did a basic jump, or do a jogging step jump, but move forward
instead of remaining stationary. If you do not have the room available, you could do this
in a circle.

Alternating legs is also a very good exercise. Try doing ten jumps on your right leg, then
ten on your left. Balancing while standing with upright posture during this will help to
tone your core muscles, and helps your body all over.

The most important thing is to have fun. Any exercise that keeps you from being bored
will keep you exercising. If you find things getting a little dull, mix it up again. With jump
roping the possibilities are infinite,

• Jump  rope  100  turns  of  rope  


• 10  squat  thrusts  
• 10  push  ups  
• 10  squats  
• complete  as  many  rounds  as  possible  in  10  minutes  

Similar circuit workouts can be performed by designating a number of rounds of the circuit to
perform:

• Jump  rope  100  turns  of  rope  


• 20  Squat  Jumps  
• 30  Dips  
• Complete  4  rounds  as  quickly  as  possible  

Advanced  Jump  Rope  Workout  

Advanced rope jumpers can work to skip for 15-20 minutes. Add more time as the hopping and
skipping become effortless. A fat melting workout would look like this:

• Jump  rope  for  5  minutes  


• 25  push  ups  
• 25  squats  
• 25  crunches  
• Repeat  10  times  
Improve  Footwork  

Once the hop, or running in place movement, is mastered, there are variations to improve
footwork. These exercises break the muscles out of their habit by confusing them, thereby
increasing the fat-burning effect of jumping rope.

1. Line  hop:  Draw  a  line  on  the  ground  with  chalk.  During  the  hopping  motion,  allow  the  feet  to  
jump  over  the  line.  This  can  be  done  facing  forward  or  side  to  side.  
2. Side  to  side  movement:  Once  the  side  to  side  line  hop  is  learned,  progress  to  move  forwards  and  
backwards  while  hopping  diagonally  over  the  line.  
3. Diamond:  Allow  the  feet  to  follow  a  diamond  pattern  when  jumping  rope.  This  should  be  done  
both  clockwise  and  counterclockwise.  

The  Rocky  Criss-­Cross  

Vince Palko, creator of Linebacker Fitness, suggests the Rocky Criss-Cross. This exercise is a
great way to incorporate more arm movements into the jump rope routine. It will work the
shoulders and chest in addition to the arms and back.

1. Get  into  a  comfortable  rhythm  jumping  rope.  


2. As  the  feet  leave  the  ground,  and  as  the  rope  passes  under  the  feet,  bring  both  wrists  across  the  
chest  forming  an  "X"  (right  thumb  pointing  left  and  left  thumb  pointing  right).  
3. As  the  rope  comes  down  it  will  form  a  small  loop.  Jump  through  the  loop.  

Jumping rope for exercise is a great addition to any training program. It is quick, easy and fun. It
is also a great abdominal exercise, since the abs have to work hard to stabilize the body during
jump roping. So grab that rope that's been hanging around collecting dust and get started!

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