How to learn to jump double jumps. We perform various tricks. Pros of jumping rope

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

Jumping ordinary single jumps is rarely difficult for any crossfit athlete, and perhaps we will not dwell on this today. But when it comes to spinning the rope twice in 1 jump, most beginners have difficulties. Today we will talk in detail about the engagement of the double jump rope technique, including on video, some interesting statistics about this exercise, as well as its indispensable benefits in the training process.

Initial position

Attention: learn to jump effectively and quickly double jumps on a skipping rope is possible only by observing all the stages of the jump. There is nothing complicated in them, but this is exactly the case when thorough observance of the technique gives a guaranteed result. So, the 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 in such a way that, when looking straight ahead, you can see with peripheral vision both the right and left wrists with the rope in hand.

Legs

• Feet stand at the width of the pelvis or narrower (do not need to be widely spaced). Ideally close to each other.
• The legs are straight, perhaps slightly bent at the knees (slightly!) - as a preparatory stage for the jump.

General points

To summarize the starting position when jumping rope - your body is relaxed, legs together, your wrists protrude slightly forward so that they can be seen out of the corner of your eye, your elbows tend to the body at waist level (without kinks).

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

How to choose the right rope length? We stand with our foot in its middle and apply 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 jump double jump rope? We will talk about this further - we will show efficient technique learning and important rules for doing this exercise.

Double Jump Rules

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 make doubles.

• Only the hands and forearms work - the smaller the range of motion of the hand, the better. The most common mistake, when an athlete tries to speed up the rope to two revolutions, he includes the whole hand in the process, thereby the amplitude of the rope's movement increases significantly and does not have time to scroll 2 times in 1 jump. The elbow is always in 1 position!
• We try to jump high due to the calves and feet - we jump out strictly vertically and without overlapping the heels back!(it often happens that the heels fly back instinctively and the athlete cannot do anything about it - we will talk about how to deal with this in the next section). Sometimes it is allowed to throw the legs in the opposite direction - forward.
• Do not strongly deviate from the 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 rope. (but it is possible to do it on a normal one).

Keep two things in focus - focusing on a high jump and a quick rotation with your hands, and then learning to double jump on a rope will turn into an exciting activity, not a routine.

Double jump technique



So, how to learn to jump double jump rope step by step? We will walk through the learning process step by step.

First stage: single jumps

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

1. You must be able to jump single jumps, keeping an even pace from 100 times. Moreover, doing 100 is not from the last strength, but objectively realizing that you coped with the exercise without super effort.
2. You must be able to jump high jumps with the help of calves and feet, while slowing down the speed of rotation of the rope. IN this case also keeping an even order and make at least 50 jumps in a row.

Step Two: Trying Doubles

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

1. We return to our high "long" jumps. We do the following - 4-5 times we do single high jumps with a slow amplitude of rotation, and on the 6th time we scroll the double turn as sharply as possible. Well, we do it until we succeed.
2. If it still doesn’t work out, then most likely you are 1) Or you are not jumping high enough 2) Or you rotate not with your hands and forearms, but with your whole arm 3) Or your elbows go beyond the level of the belt forward or backward or to the side 4) Or your wrists do not protrude as they should = probably all of these together. What do we have to do? We carefully monitor our body at the time of the attempt and analyze which of the indicated rules falls and work on it.
3. 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 rope. Now the only question is your diligence, work and regular practice of training. Try to devote enough time to reducing the number of single jumps between doubles - once you get into the 1 through 1 mode, this is already a worthy result. Hold on to it - if you can do 100 + 100 without losing rhythm, then you are ready to move on to final stage skill - constant double jumps.

Being at the very beginning of their CrossFit training path and seeing double jumps on a rope in a complex, many people want to throw the rope somewhere far away, because even the most enduring and strong athlete, if he cannot perform jumps normally, will end up on the last places.

Performance

Actually in execution this exercise there is nothing complicated, like most crossfit movements you need constant training and a little patience. All training consists in the confident performance of high single jumps with the smooth addition of a double turn and the subsequent complete transition to performing jumps with a double turn.

To start learning, you need to be able to jump on a rope smoothly, confidently, without stops and mistakes. If you can jump without problems, then you can go directly to the very training of double scrolling of the rope at the time of the jump.

Education

For training, we need to buy, find, steal a high-speed rope. No, you can try to perform on an ordinary one, but I can not vouch for the result. The thing is that the design of this rope has bearings and a metal cable that allow you to scroll it very quickly, which an ordinary rope cannot boast of, which consists of a rubber cord and plastic handles.

high jumps

At this stage of training, you need to learn how to jump as high as possible. To do this, we jump single jumps, scroll the rope very slowly. At the time of the jump, the body is located in one line and perpendicular to the ground. Hands in elbow joint pressed to the body. Very common mistake many - while jumping up, they bend their legs back, thereby catching the cable of the rope with their feet. In addition, bending the legs negatively affects the height of the jump.

One through three

The second stage of training consists in a smooth transition from simple jumps with one turn to a double one. To do this, three jumps are performed with one scroll, then one with a double. At the moment of performing a double jump, it is necessary to jump high and, with a quick movement of the hands, scroll the rope twice. This method of transition is the most optimal, because it is carried out gradually. As soon as you start to get about 30 repetitions without errors, you can proceed to the next step.

alternation

This stage does not differ significantly from the previous one. We are still smoothly transitioning to doing double spins, by reducing the number of jumps with single spins and moving on to alternating. You should start with a single one, then we do a double scroll of the rope, then again a single scroll, etc. We bring up to 30 repetitions of execution without errors, then proceed to the final stage.

Double jumps

Directly performing double jumps. The first is a jump with one turn of the rope, and then we jump as high as possible and perform double turns of the rope without stopping. At this stage of training, the main points are the polishing of skill, it is necessary to try to bring the number of jumps performed - about 15-20 in one approach without stops, tangling in the cable and other mistakes.

After you start to succeed in jumping without the desire to throw out the rope, you can try to diversify your workout by adding certain tasks for a while.

Workout Options

• Tabata workout (8 rounds: 20 seconds work 10 seconds rest)
• Maximum amount per time (e.g. within two minutes)
• A certain number of times (for example 100 repetitions per time)
• A given number of repetitions every minute for a certain time (Perform 20 jumps every minute for 10 minutes.)

These training options resemble mini crossfit complexes and smoothly lead to the next stage of the progression of the exercise.

In this article, I tried to talk about the basic training for this crossfit exercise, and in the near future I will try to consider improving the skill of jumping while performing crossfit complexes.

2016-01-12

| Author Flaim

Being at the very beginning of their CrossFit training path and seeing double jumps on a rope in a complex, many people want to throw the rope somewhere far away, because even the most enduring and strong athlete, if he cannot perform jumps normally, will end up on the last places.

All training consists in the confident performance of high single jumps with the smooth addition of a double turn and the subsequent complete transition to performing jumps with a double turn.

To start learning, you need to be able to jump on a rope smoothly, confidently, without stops and mistakes. If you can jump without problems, then you can go directly to the very training of double scrolling of the rope at the time of the jump.

Education

There is nothing difficult in double jumps, you just need constant training and a little patience.

Master Yoda For training, we need to buy, find, steal a high-speed rope. No, you can try to perform on an ordinary one, but I can not vouch for the result. The thing is that the design of this rope has bearings and a metal cable that allow you to scroll it very quickly, which an ordinary rope cannot boast of, which consists of a rubber cord and plastic handles.

high jumps

Professional crossfit training

If you are looking for professionally designed CrossFit training programs, then we have created an entire section of the site dedicated to CrossFit training and more. The following training programs are available:

• CrossFit training program for muscle growth and endurance

At this stage of training, you need to learn how to jump as high as possible. To do this, we jump single jumps, scroll the rope very slowly. At the time of the jump, the body is located in one line and perpendicular to the ground. Hands in the elbow joint are pressed to the body. A very common mistake of many is that while jumping up, they bend their legs back, thereby catching the rope rope with their feet. In addition, bending the legs negatively affects the height of the jump.

One through three

The second stage of training consists in a smooth transition from simple jumps with one turn to a double one. To do this, three jumps are performed with one scroll, then one with a double. At the moment of performing a double jump, it is necessary to jump high and, with a quick movement of the hands, scroll the rope twice. This method of transition is the most optimal, because it is carried out gradually. As soon as you start to get about 30 repetitions without errors, you can proceed to the next step.

alternation

This stage does not differ significantly from the previous one. We are still smoothly transitioning to doing double spins, by reducing the number of jumps with single spins and moving on to alternating. You should start with a single one, then we do a double scroll of the rope, then again a single scroll, etc. We bring up to 30 repetitions of execution without errors, then proceed to the final stage.

Double jumps

Directly performing double jumps. The first is a jump with one turn of the rope, and then we jump as high as possible and perform double turns of the rope without stopping. At this stage of training, the main points are the polishing of skill, it is necessary to try to bring the number of jumps performed - about 15-20 in one approach without stops, tangling in the cable and other mistakes.

After you start to succeed in jumping without the desire to throw out the rope, you can try to diversify your workout by adding certain tasks for a while.

Workout Options

tabata workout

(8 rounds: 20 seconds work 10 seconds rest)

Maximum amount per time

(E.g. within two minutes)

A certain amount at a time

(Example 100 reps for time)

Specified number of repetitions every minute for a specified time

(Perform 20 jumps every minute for 10 minutes.)

These training options resemble mini crossfit complexes and smoothly lead to the next stage of the progression of the exercise.

We continue the topic of learning double jumps on a rope

Why is it necessary?

The thing is that in crossfit all exercises are performed in the form of complexes. Each complex consists of several exercises that must be completed in a certain period of time or close a certain number of repetitions.

And now, having learned to jump more or less double jumps on a rope, you should learn how to perform them without errors in conjunction with other exercises, i.e. when there is fatigue and "clogging" of the muscles.

How to do it?

Everything is very simple - you need to train the performance of double jumps on a rope in a complex. Look for a complex where there are double jumps, you can use it on our blog. You should not immediately look for waters in which there are 100-150 double jumps at once, because at first you will stray and get tired, so it will take you a lot of time to complete so many jumps.

It is best to choose complexes with no more than 50 repetitions of double jumps at a time, in which it is necessary to complete a certain number of rounds in a period of time (AMRAP). When performing such complexes, all exercises should be performed at the same pace, but try to avoid stops. I think, this species complexes - this is the best option for training double jumps on a rope.

For example, below I will give popular complexes in which there are double jumps on a rope:

Crossfit complexes with double jumps on a rope

AMRAP#1

Complete as many rounds as possible in 10 minutes:
1. 10 burpees
2. 10 kettlebell swings
3. 10 squats with a kettlebell in front of you
4. 20 double rope jumps

AMRAP#2

Complete as many rounds as possible in 12 minutes:
1. 12 handstand pushups
2. 24 double rope jumps

As soon as you start to get good at jumping double jumps, you can perform heroic complexes. For example:

For a while:

Sit up

and so on. In general, you can simply add an exercise to double jumps on a rope that involves the muscles of the legs or arms, and then the execution of double jumps will take place under a “load”, but it is with this performance that the ability to do double jumps is worked out without knocking down and mistakes.

Jumping rope is familiar to many girls from physical education classes at school. And its relevance is not lost over time: the rope is still one of the most popular tools for doing cardio training. Rolling pins are fun, rewarding, and not difficult at all. Regular jump rope workouts help burn fat, build stamina, 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 weight loss, how to jump rope correctly and how to build a rope workout so that it is useful for burning fat.

Pros and cons of jumping rope for weight loss

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

Pros of jumping rope

1. 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. The high efficiency of the weight loss rope explains its popularity among those involved.
2. Rope jumping is great option cardio load to increase endurance, fat burning, improve the work of the cardiovascular and respiratory system. Through a variety of exercises, you will be able to build effective workout, which includes intervals of high and low intensity.
3. In addition to cardio, jumping rope leads to tone a large number of muscles throughout the body: muscles of the legs, arms, buttocks, shoulders, abdomen and back.
4. The jump rope is a very compact sports equipment that does not take up much space. You can always take it with you to the street or even on vacation. In terms of its convenience in this regard, the jump rope can only be compared with.
5. Jumping rope is especially effective for reducing the volume of the lower body. It is very difficult to lose weight locally, but an increase in blood flow to the “problem” area of ​​​​the body gives an additional positive effect and promotes fat burning. No wonder it is believed that plyometric (jumping) loading is most useful for weight loss in the legs.
6. In addition to losing weight, jumping rope improves coordination, balance, agility and a sense of balance, which is useful both in everyday life and in other sports.
7. The jump rope is one of the most inexpensive fitness tools available to everyone. And you can practice with a jump rope anywhere, both indoors and outdoors. For training, you only need a little space around you.
8. Jumping rope is not only useful, but also fun. No wonder this sports equipment is so popular with children.
9. Rope training strengthens the muscles that surround the ankle 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 jump rope helps in the prevention of limb injuries.

Cons of jumping rope

It is impossible not to say about the disadvantages of jumping rope, as well as to warn about contraindications, of which there are a sufficient number.

1. For jumping rope, you need to have either enough space and space in the room, or the ability to practice on the street.
2. In addition, jumping creates noise, so if you live in an apartment building, then working out with a rolling pin at home will be inconvenient.
3. Jumping rope puts stress on the knee joints and ligaments, so if you are prone to such injuries, then such training is best avoided.
4. If the technique is not followed, jumping exercises also put a heavy load on the back and lower back, which can lead to health problems.
5. 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
• Overweight (second and third degree obesity)
• Varicose veins and other vascular diseases
• Serious diseases of the 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 it is better to consult with a specialist before jumping rope. Remember that as a cardio load to get rid of excess weight you can even use . You don't have to hit the ground running to lose weight and get in great shape.

The effectiveness of a skipping rope for weight loss and a lesson plan

The effectiveness of jumping rope for weight loss is not in doubt. This is a great type of cardio load that will raise your heart rate and start the fat burning process. 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 is the use of a skipping rope for weight loss:

• high calorie burn
• acceleration of fat burning processes
• muscle strengthening (especially legs)
• acceleration of metabolic processes

We recommend doing interval training. For example, alternate jumping in hard mode and jumping in easy mode. Interval training will give top scores in less time than standard workouts.

Ready plan how to jump rope for weight loss

We are offering to you ready plans jumping rope workouts for weight loss, which involve an interval load. The following intervals await you: high intensity, medium intensity, low intensity.

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

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

For newbies:

For the intermediate level:

For advanced level:

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

• the total duration of the workout;
• frequency of jumps in 1 minute;
• the time of sets or rest between sets.

Other options for how to jump rope for weight loss

We offer you a few more options. jump rope workouts for weight loss which you may also find useful (when clicked, it will open in a new window in full size):

Jumping rope is considered less harmful to the joints than running or impact plyometric training. However, for classes to be really safe, you need to follow the technique of doing the exercises and follow certain rules:

1. Always jump rope with your shoes on. This will help reduce the impact on the joints and reduce the risk of injury.

2. Work out in comfort 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 top to support the breasts while jumping.

3. How to do it right choose rope length? Stand in the center of the rope as shown in the picture below. At correct length The handles should be at the level of your armpits, not lower and not higher. If it is not possible to “try on” the rope, you can focus on growth.

5. Be sure to watch the position of the body while jumping rope. The back should be straight, body taut, shoulders down and relaxed, elbows close to your body. Keep your head straight and do not lean forward while jumping. Breathing remains rhythmic and does not linger.

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

That's how to do it no need :

This can negatively affect the lower back, ankle and knees.

Compare, here correct execution , such soft landings should be strived for:

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

8. Drink plenty of water while exercising. During cardio training, your body loses a lot of moisture, which can cause dehydration.

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

10. Do a few trial lessons with a skipping rope for 5-10 minutes and analyze your condition after such exercises within one to two days after. Discomfort or pain in the joints, shortness of breath, heart palpitations - these are the symptoms that will become a wake-up call to limit jumping rope or completely eliminate it.

A selection of the best jump rope exercises for weight loss

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

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

Rope exercises

1. Double jump rope. If you are just learning how to jump with a rope, you can start with this exercise: in one circle of rotation of the rope, you make two slow jumps.

2. Running in place with a jump rope. More light exercise than jumping, can be performed as active rest 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-walk style.

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

6. Crossover jumping rope. An exercise for advanced, when every second jump comes with crossing arms.

How to choose a jump rope for training

If you decide to start doing a jump 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 skipping ropes of different functionality.

1) Simple jump ropes

This is the most common rope that has been familiar to us since childhood. There will be no additional functions and features. The price of such a rope is quite small, so it is suitable for those who still doubt about acquiring a rope or for those who just want to jump without problems.

The material for making the cord and the handle of the rope can be completely different. And its price will largely depend on this. Some jump ropes come with adjustable lengths, which is especially true if you are buying a jump rope for the whole family.

2) Jump ropes with a built-in counter

In such jump ropes, a special counter is mounted in the handles, which counts the number of rotations, and hence the jumps made. Jump ropes with a built-in counter are incredibly convenient for tracking progress in classes and recording results.

You will know exactly how many jumps you have made. You do not 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 ​​ropes

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

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

4) Weighted ropes

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

Weighted ropes are more suitable for experienced practitioners who lack the load with a regular rope. And also for those who want to additionally load the muscles of the upper body.

5) Leather jump ropes

IN leather jump rope the cord is made of leather. What is the peculiarity of such jump ropes? By reducing the weight of the cord and increasing the weight of the handle, there is a specific load on the muscles of the upper body.

When the rope has a light weight, it spins more slowly. Therefore, to increase the rotation speed, you have to apply more effort. In this case, the main burden falls on shoulder girdle. Such 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 draw up a lesson plan on your own, then we offer you 5 ready-made effective video workouts with a skipping rope. All you need is to turn on the video and follow the exercises with the trainer. Classes will take you from 7 to 20 minutes. You can repeat short videos in 3-4 circles to complete a complete training program.

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

The FitnessBlender Interval Workout lasts only 7 minutes, but includes a wide variety of jump rope exercises. Trainer Kelly offers you the following scheme: 25 seconds of intensive 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 skipping rope, which includes several options for exercises with this inventory. There are small stops between sets, so everyone can endure the entire session.

3. Ekaterina Kononova: Jumping rope (30 minutes)

Very effective cardio workouts in Russian with a skipping rope are offered by Ekaterina Kononova. You are waiting for fat-burning exercises that are performed according to the interval principle. Ideal for weight loss!

4. Janelia Skripnik: Jumping Rope (20 minutes)

Yaneliya Skripnik offers a set of exercises with a skipping rope, which is aimed at losing weight and burning fat in the thighs, buttocks, abdomen and others. problem areas. Great 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 find an interval load 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 include the whole 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 not in doubt: you can speed up fat burning, increase endurance, tone muscles and reduce body volume.