Double jump rope. How to learn to double jump rope

24.04.202127.05.2017

While still at school, you will have to go back to the very basics of mastering this exercise. Not only crossfitters, but also track and field athletes, boxers, and athletes of other disciplines use a jump rope to develop endurance and speed. CrossFit is distinguished by the introduction into its arsenal of double jumps on a rope (the tourniquet passes under the legs twice when jumping). At competitions this year I saw triple jumps, but this is still more exotic than the rule.

Be prepared for the training to take some time. For me it was about six months. After mastering the skill, your task will be to learn to “rest” during the exercise. In complexes, the number of DU (double under) is from 30 to 300 per approach. A failure is punishable by both loss of time to resume (about 2...4 seconds) and penalty exercises, for example, 5...10 burpees for each mistake. The movement itself is quite short, so unless you are a top-level athlete, where a split second can determine the winner, what is more important is the continuity of execution and the ability of the athlete to continue performing the complex after completing the DU series. Speed plays a much smaller role here. The key to success is having the right technique from the very beginning. Typical mistakes an athlete encounters when practicing a skill:

1) Rotate the rope with your whole hand. If you jump and swing your arms like a wind ladder, there is no way the jump rope will pass under your feet twice.

Working off: rotation is carried out by the wrist. Start jumping singles, using only your wrist. The design of high-speed jump ropes ensures the effective transmission of even slight hand movements directly to the rope. Start at a pace that is comfortable for you, gradually increasing your speed.

2) Legs are connected when jumping. The reduced position of the legs leads to loss of balance. To restore it, you will be thrown from side to side or back and forth.

Working off: your feet should be hip-width apart. Provides a stable position better coordination the whole movement. Notice that you are jumping on the front of your foot, with your heel barely touching the floor. The athlete, like a ball, pushes off the surface instantly as soon as he lands.

3) Bend your legs. Beginning athletes, in an attempt to rotate the rope under them, bend their legs either backwards or forwards.

Working off: your legs are straight at the top of the jump and slightly bent to absorb the impact of the surface. The body position when jumping is similar to the concave position on the ground. The hollow rock exercise (swinging in a concave position) teaches the athlete the correct body position.

4) Moving the elbows away from the body. You will know that you have withdrawn your hands when you suddenly receive a sharp blow to the legs or head with a jump rope.

Working off: Elbows pressed to the torso. Pay attention to this, especially when you are just trying to learn. The forearms are almost at right angles to the elbows. Rotation is carried out only by the wrists.

5) Use every time different jump ropes. The length of the rope affects the quality of the jumps. A rope that is too long does not allow you to develop high speed; a rope that is too short leads to failures in jumping.

Working off: Get yourself a jump rope and adjust the length once and for all. If you step on the middle of the rope, the ends of the rope should end at your armpits.

After you learn how to jump DU, you can either ignore the comments above or adjust them to suit yourself.

Double jumping rope is one of the most favorite exercises for beginner CrossFit athletes. Every first one tries with great diligence to learn how to make them. And as soon as it turns out, the newcomer experiences a colossal surge of joy - after all, from now on he is no longer a beginner.

Jumping regular single jumps is rarely a problem for any CrossFit athlete, and we probably won’t dwell on this today. But when it comes to spinning the rope twice in 1 jump, most beginners begin to have difficulties. Today we will talk in detail about the technique of double jumping rope, including a video, some interesting statistics about this exercise, as well as its irreplaceable benefits during training.

Starting position

Attention: learn to jump effectively and quickly double jumps You can only jump rope by observing all stages of the jump. There is nothing complicated about them, but this is exactly the case when careful adherence to the technique gives a guaranteed result. So, starting position - look at the example of a jump in the picture below.

Hands

The elbows are as close to the body as possible at waist level.
The wrists are slightly arched outward and relaxed.
The forearms are slightly brought forward so that when you look straight ahead, you can see with your peripheral vision both the right and left wrist with the rope in your hand.

Legs

Your feet should be hip-width apart or narrower (no need to be wide apart). Ideally close to each other.
Legs straight, perhaps slightly bent at the knees (slightly!) - like preparatory stage to the jump.

General points

Let's summarize the starting position when jumping rope - your body is relaxed, your legs are together, your wrists are slightly protruding forward so that they can be seen out of the corner of your eye, your elbows are as close to your body as possible at waist level (without bending).

You should be comfortable in this position. If you feel stiff or uncomfortable, you have done something wrong.

How to choose the correct rope length? We stand with our foot in the middle and put both handles to the body - optimally they should be at the level of your chest. Or use the following table if you are interested in exact numbers.

How to do double jumps on a skipping rope? We'll talk about this further - we'll show you effective technique training and important rules for performing this exercise.

Rules for performing double jumps

Remember a few important rules and at the same time, key mistakes, attention to which during the jump will allow you to quickly learn how to do doubles.

Only the hands and forearms work - the smaller the amplitude of hand movement, the better. The most common mistake is when an athlete tries to speed up the rope to two revolutions, he involves his whole hand in the process, thereby the amplitude of movement of the rope increases significantly and does not have time to rotate 2 times in 1 jump. The elbow is always in position 1!
We try to jump high using our calves and feet - jump out strictly vertically and without dragging your heels back!(it often happens that the heels fly back instinctively and the athlete cannot do anything about it - we’ll talk about how to deal with this in the next section). Sometimes it is allowed to throw the legs the other way around - forward.
Don't deviate too much from starting position- the hands are still slightly forward, the elbows are at the waist, the legs are together.
It is advisable to use a high-speed CrossFit jump rope. (but this can also be done on a regular one).

Keep two things in focus—a high jump and a quick wrist rotation—and learning to double jump rope will become fun rather than a chore.

Double jump technique

So, how to learn to do double jumps on a skipping rope step by step? We will analyze the learning process step by step.

First stage: single jumps

Of course, you first need to learn how to jump singles correctly. It is not enough just to be able to jump - you need to do it with proper technique. The main criteria under which you will be objectively ready to move to next stage, will be:

You should be able to perform single jumps at a steady pace for at least 100 reps. Moreover, doing 100 not with all your might, but objectively understanding that you completed the exercise without super effort.
You must be able to jump high jumps using your calves and feet, while slowing down the speed of rotation of the rope. In this case, also keeping the same level and doing at least 50 jumps in a row.

Second stage: trying doubles

Having completed the first stage and honed your skills, you are ready to move on to the second stage of preparation and learn how to do double jumps on a skipping rope correctly.

We return to our high “long” jumps. We do the following - we do single high jumps with a slow amplitude of rotation 4-5 times, and on the 6th time we rotate the double rotation as sharply as possible. Well, we do it until it works.
If it still doesn’t work out, then most likely you are 1) Either you are not jumping high enough 2) Or you are rotating not with your hands and forearms, but with your whole arm 3) Or your elbows go beyond the level of your belt forward or backward or to the side 4) Or your wrists don't protrude as much as they should = maybe it's all of this together. What should I do? We carefully monitor our body at the time of the attempt and analyze which of the specified rules falls short and work on it.
If it starts to work out, then we continue to train until 1 double for 4-5 singles becomes the norm for you.

Third stage: final

In general, having passed stage number 2, we can say that you have already overcome the barrier that separates you from the ability to jump double jumps on a skipping rope. Now the only question is your diligence, work and regular training practice. Try to spend enough time reducing the number of single jumps between double jumps - once you reach the 1 through 1 mode, it's already decent result. Stay with it - if you manage to do 100 + 100 without losing the rhythm, then you are ready to move on to final stage mastery - constant double jumps.

Jumping rope is familiar to many girls from physical education lessons at school. And its relevance is not lost over time: the jump rope still remains one of the most popular tools for cardio training. Working out with a rolling pin is fun, useful and not at all difficult. Regular training with a jump rope helps burn fat, develop endurance and strengthen body muscles.

Among the variety of fitness equipment, the jump rope remains the most affordable and compact device. We offer you the most detailed material on training with a rolling pin: what are their benefits for losing weight, how to jump rope correctly and how to structure an exercise with a skipping rope so that it is useful for fat burning.

Pros and cons of jumping rope for weight loss

Before moving on to the specifics of the exercise, let's look at the benefits of training with a jump rope for weight loss and health.

The benefits of jumping rope

Jumping rope is one of the most energy-intensive types of training. For example, according to American studies, this type of fitness allows you to burn up to 1000-1200 kcal per hour of exercise. High efficiency jump rope for weight loss explains its popularity among exercisers.
Jumping rope is great option cardio exercises to increase endurance, fat burning, improve cardiovascular and respiratory system. Thanks to the variety of exercises you can build effective training, which includes intervals of high and low intensity.
In addition to the cardio load, jumping rope helps you tone up large number muscles throughout the body: muscles of the legs, arms, buttocks, shoulders, abdomen and back.
The jump rope is very compact sports equipment, which does not take up much space. You can always take it with you on the street or even on vacation. In terms of its convenience in this regard, a jump rope can only be compared with.
Jumping rope is especially effective for reducing the size of the lower body. Losing weight locally is very difficult, but increasing blood flow to the “problem” area of the body gives additional positive effect and promotes fat burning. It is not for nothing that it is believed that plyometric (jumping) exercise is most useful for losing weight in the legs.
In addition to losing weight, jumping rope improves coordination, balance, agility and balance, which is useful both in everyday life as well as when playing other sports.
A jump rope is one of the most inexpensive fitness tools that is available to everyone. Moreover, you can practice with a skipping rope anywhere, both indoors and outdoors. For training you only need a little space around you.
Jumping rope is not only useful, but also fun. No wonder this sports equipment is so popular among children.
Training with a jump rope strengthens the muscles that surround ankle joint and foot. For example, during basketball, tennis, skiing, football and other sports, the ankle is often injured due to strong pressure on the ligaments and muscles. Regular use of a jump rope helps prevent limb injuries.

Disadvantages of jumping rope

It is impossible not to mention the disadvantages of jumping rope, and also warn about contraindications, of which there are a sufficient number.

To jump rope, you need to have either enough space and spaciousness in the room, or the opportunity to practice outside.
In addition, jumping creates noise, so if you live in an apartment building, then practicing with a rolling pin at home will be inconvenient.
Jumping rope puts stress on knee joints and ligaments, so if you are susceptible to such injuries, then such training is best avoided.
If the technique is not followed jumping exercises They also put a lot of stress on the back and lower back, which can lead to health problems.
Jumping rope is not suitable for everyone and has a number of contraindications that are very important to remember.

Contraindications for jumping rope:

Pregnancy and postpartum period
Overweight (second and third degree obesity)
Varicose veins and other vascular diseases
Serious illnesses cardiovascular system
High blood pressure
Diseases of the musculoskeletal system and spine
Joint diseases
Eye problems, severe visual impairment
Asthma

If you have other chronic diseases, then before jumping rope it is better to additionally consult with a specialist. Remember that as a cardio exercise to get rid of excess weight can even be used. You don't have to do impact training to lose weight and get in great shape.

The effectiveness of jump rope for weight loss and exercise plan

The effectiveness of jumping rope for weight loss is not in doubt. This is a great type of cardio exercise that will raise your heart rate and start fat burning processes. If you want to lose weight, then combine jumping rope with moderate nutrition () and after a few weeks you will notice a positive result.

So, what are the benefits of jumping rope for weight loss:

high calorie burning
acceleration of fat burning processes
strengthening muscles (especially legs)
acceleration of metabolic processes

We recommend practicing interval principle. For example, alternate between intense jumping and easy jumping. Interval training will give best results in less time than standard training.

A ready-made plan for how to jump rope for weight loss

We offer you ready plans jumping rope training for weight loss, which involves interval training. The following intervals await you: high intensity, medium intensity, low intensity.

In this case, you will alternate jumping rope (choose those that are available to you), running with a jump rope in place And walking in place without a skipping rope . Perform these intervals in a circle according to the given amount of time. Every 5 minutes, rest for 1-2 minutes.

Exercise according to the proposed programs 4-5 times a week, if possible combining cardio exercise with. You can always adjust your jumping rope plan for weight loss or create it yourself, depending on your capabilities.

For beginners:

For intermediate level:

For advanced level:

If you feel that the chosen plan for jumping rope for weight loss is not suitable for you, try adjusting individual parameters, for example:

total duration of training;
frequency of jumps per 1 minute;
time of approaches or rest between approaches.

Other options for jumping rope for weight loss

We offer you several more options training with a jump rope for weight loss which you may also find useful (click to open full size in a new window):

Jumping rope is considered less harmful to joints than running or high-impact plyometric training. However, in order for the exercises to be truly safe, you need to follow the exercise technique and follow certain rules:

1. Always jump rope while wearing sneakers. This will help reduce the impact on your joints and reduce the risk of injury.

2. Work out in a comfortable place sportswear preferably a tight-fitting type that will not interfere with the rotation of the rope. For women, it is preferable to wear a bra or sports bra to support the breasts while performing jumping exercises.

3. How to do it right choose the length of the rope? Stand in the center of the rope as shown in the picture below. At the correct length, the handles should be at the level of your armpits, neither lower nor higher. If it is not possible to “try on” a jump rope, you can focus on height.

5. Be sure to watch your body position while jumping rope. Your back should be straight, your body taut, your shoulders down and relaxed, your elbows should be close to your body. Keep your head straight and don't lean forward while jumping. Breathing remains rhythmic and is not delayed.

6. No need to jump high and land hard on the floor. Your jumps should be low and light, knees should remain soft and slightly bent.

This is how to do it no need :

This can have a negative impact on your lower back, ankles and knees.

Compare, here correct execution , these are the soft landings you should strive for:

7. Remember that it is better to do fewer quality jumps than to do more without proper technique.

8. Drink enough water during exercise. During cardio training, your body loses a lot of moisture, which can cause dehydration.

9. If you have not exercised for a long time or have health problems, it is better to consult a doctor before starting intense training with a jump rope.

10. Make a few trial lessons with a jump rope for 5-10 minutes and analyze your condition after such exercises for one or two days after. Discomfort or pain in the joints, shortness of breath, rapid heartbeat - these are the symptoms that will ring a bell to limit jumping rope or eliminate it altogether.

A selection of the best exercises with a jump rope for weight loss

In addition to the standard single jumps, which are demonstrated above, there are a number of interesting exercises with a jump rope, which will help you diversify your workout and make it not just effective, but also fun.

If you follow the suggested plan above, try to alternate different types jumping. Thanks to this, the body will not be able to adapt to the loads longer, which means you will work at your maximum.

Exercises with a jump rope

1. Double jump with rope. If you are just learning to jump rope, you can start with this exercise: in one round of rotating the rope, you do two slow jumps.

2. Running in place with a skipping rope. More easy exercise than jumping, can be performed as active recreation to restore breathing.

3. Jumping from side to side. Just jump from side to side with each rotation of the rope.

4. Jumping rope "skier". Spread your legs with each rotation of the rope in a ski-walking style.

5. Jumping on one leg. Please note that this exercise puts stress on the ankle.

6. Jumping rope with crossover. An exercise for advanced people, when every second jump is performed with crossed arms.

How to choose a jump rope for training

If you decide to start jumping rope for weight loss or heart training, then it’s time to think about which jump rope to choose? The fitness equipment market offers a large selection of jump ropes with different functionality.

1) Simple jump ropes

This is the most ordinary jump rope that has been familiar to us since childhood. There won't be any here additional functions and features. The price of such a jump rope is quite small, so it is suitable for those who still have doubts about purchasing a jump rope or for those who just want to jump “without any hassles.”

The material used to make the cord and handle of a jump rope can be completely different. And its price will largely depend on this. Some jump ropes come with an adjustable length, which is especially important if you are purchasing a jump rope for the whole family.

2) Jump ropes with built-in counter

These jump ropes have a special counter built into the handles, which counts the number of rotations, and therefore the number of jumps made. Jump ropes with a built-in counter are incredibly convenient for tracking progress in exercise and recording results.

You will know exactly how many jumps you have made. You don't need to set a stopwatch or count the number of jumps manually, all data will be recorded. There are also jump ropes with an electronic counter, which can additionally display the duration of the jumping session and the number of calories burned.

3) Speed jumping ropes

But this type of jump rope is ideal for losing weight. Due to high speed rotation, you will make more revolutions, which means you will train even more effectively. When performing exercises with a high-speed rope, professionals can reach a rotation speed of up to 5-6 revolutions per second! The length of such jump ropes is usually adjustable.

Speed jumping ropes are not suitable for performing complex exercises (jumps with crossed arms, double jumps, etc.). But such jump ropes will appeal to those who like to exercise intensive training. By the way, jumping with high-speed ropes is very popular in Russia, and this says a lot.

4) Weighted jump ropes

And another improved version of this fitness equipment is a weighted jump rope. The weight of such jump ropes will be significantly higher compared to other analogues. The jump rope is made heavier by adding weight to the handles or to the weight of the cord. The weight of such jump ropes can even reach three kilograms. In some models, the weight can be adjusted by the practitioner himself.

Weighted jump ropes are more suitable for experienced practitioners who do not have enough load with a regular jump rope. And also for those who want to additionally load the muscles of the upper body.

5) Leather jump ropes

In a leather jump rope, the cord is made of leather. What is special about such jump ropes? By reducing the weight of the cord and increasing the weight of the handle, a specific load is placed on the muscles of the upper body.

When the jump rope cord is light in weight, it rotates more slowly. Therefore, to increase the rotation speed, more effort has to be applied. In this case, the main burden falls on shoulder girdle. Such jump ropes are popular even among professional athletes, for example, among boxers.

5 ready-made video workouts with a jump rope for weight loss

If you don’t like to make a lesson plan yourself, then we offer you 5 ready-made effective video workouts with a jump rope. All you need to do is turn on the video and follow the exercises with the trainer. The classes will take you from 7 to 20 minutes. You can repeat short videos in 3-4 laps to get a full-fledged training program.

1. FitnessBlender: Quick Sweat Cardio Fat Burn(7 minutes)

FitnessBlender's interval workout is only 7 minutes long, but includes a wide variety of jump rope exercises. Coach Kelly offers you the following scheme: 25 seconds of intense work - 10 seconds of active rest.

2. Popsugar: Jump Rope Workout (10 minutes)

Anna Renderer, creator of the YouTube channel Popsugar, suggests short workout with a jump rope, which includes several options for exercises with this equipment. There will be short stops between sets, so everyone will be able to complete the entire session.

3. Ekaterina Kononova: Jumping rope (30 minutes)

Very effective cardio training in Russian with a jump rope is offered by Ekaterina Kononova. You will find fat-burning exercises that are performed according to the interval principle. Ideal for weight loss!

4. Janelia Skripnik: Jumping rope (20 minutes)

Janelia Skripnik offers a set of exercises with a skipping rope, which is aimed at losing weight and burning fat in the hips, buttocks, abdomen and others. problem areas. An excellent fat-burning cardio workout for 20 minutes.

5. Amanda Kloots: Jump Rope Workout (20 minutes)

You will get an interesting and very intense workout if you follow this video from Amanda Klutz. You will experience interval training, in which high-intensity exercises alternate with low-intensity ones.

Jumping rope is not just children's entertainment, but real workout for burning calories and developing the cardiovascular system. The jump rope will help you engage your entire body in the work with the greatest emphasis on the muscles of the legs and shoulders. The effectiveness of jumping rope for weight loss is beyond doubt: you can speed up fat burning, increase endurance, tone muscles and reduce body size.

And on the one hand, they are right, on the other hand, I am more of a crossfitter - a theorist than an athlete. I am still very interested in studying the theoretical foundations, watching the technique of performing exercises on YouTube and then writing about it in.

So far I have serious problems with the technique of performing all the exercises in CrossFit and one of them is jumping rope. Simple jumps do not cause difficulties, especially in, but double jump rope so far it's hard. The technique was shown to me by the trainer, the video on YouTube was watched to death, now, as the pilots say, “We need to fly time,” to gain experience.

Therefore, I am starting to participate in the next campaign.

The terms of the promotion are simple:

Learn to jump double jumps through one single, i.e. single-double-single-double-single.
Learn to jump double jumps in a row, jump 10 double jumps in a row.
Jump 20 double jumps in a row.
Jump 50 double jumps in a row.
Jump 100 double jumps in a row.

Goals must be measurable and achievable. Both of these conditions are met, plus the goals are arranged in order from easy to difficult. I hope two months will be enough for me. I will record the results in this post.

After fulfilling the conditions, the action will grow into 100 jumps in a certain time or the number of jumps in two minutes in order to get closer to some more or less generally accepted results, but let it be later, when I already know how long 100 jumps take.

I will jump anywhere, in training, if there is time and energy left, or at home, on the landing. The training time should not be long; it is better to train often and not for long. 10-15 minutes, but three times a day.

The day before yesterday I just tried to jump 100 double jumps. It's been a while 13:58 . Since I don’t yet know how to jump doubles in a row, I had to jump with a “flood,” i.e. first regular jumps, then double, again regular and double again. This super technique explains such a long time. The first 20 jumps went well, but then my arms and legs began to fail, even ordinary jumps were difficult. The jump rope got tangled up in everything it could. I’ve been walking like an invalid for two days now, my calves hurt like hell.

Speaking of jump rope. As they say, even for a bad dancer... any jump rope will do, but I chose the Speed rope. This jump rope has long handles, an excellent rotation mechanism and an iron cable coated with plastic. Jumping on such a rope is a pleasure. If you live in Novorossiysk, then write to me, I will tell you where you can buy it from us.

The technique of learning to jump rope is not complicated, watch the video and see for yourself.

Well, there are those who want to participate in stock with me? There are two bonuses from participation:

You will learn the technique of jumping rope. No one can do double jumps at all.
During training, you will receive an excellent workout and completely FREE and at a time when it is convenient for you. After all, you don’t need to go to the gym specifically to train; you can jump at home, on the landing or on the street.
Maybe you will like it and jump for 15-20 minutes every day, and this is an excellent aerobic exercise.

If you are interested, just post your results in the comments with me. If you already know how to jump 100 double jumps in a row or this is not at all difficult for you, then write down the time. At least I will know what to strive for.