1. Demo Video 1: Basic Jump
Check out this slow motion video of a basic jump!
Ghadi is a certified NASM fitness trainer with over a decade of experience in the fitness industry, 3 of those as a personal trainer. As well as training clients and teaching group fitness in the gyms, Ghadi also teaches jumprope classes in one of the top health clubs in Montreal, Canada. In January 2021, he launched a brand called "Timeless Jump" with the goal of helping people "get FIT, have FUN, stay FOCUSED" with the jumprope.
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Check out this slow motion video of a basic jump!
Check out this slow motion video of a single hand swing!
Welcome to Jumprope Made Simple. Our mission is to take the guesswork from your training to help you grow your skills and become a more confident jumper. All confusion-free and Jumprope Made Simple guaranteed. How can we serve you?
Take a short video of your current basic jump before moving on (you'll look back and feel inspired). This first training course focuses on learning and improving the "Basic Jump" or "Basic Bounce." Most people start jumping rope without the time to learn how to jump properly first. So it all comes down to mastering the "Basic Jump" at the beginning. The "Basic Jump" is your foundation as a jumprope fitness athlete. It means that, no other move will serve you better in the future than the learning & mastering the "Basic Jump."
In order to achieve the basic jump, make sure to: Keep both feet together (glued with no gap) Stand tall on the balls of your feet Take off one millimeter off the ground
Common mistakes when doing the basic bounce include: Kicking heels back Bending at the knees Bending at the hips Make sure to: Keep your feet together Jump straight on the balls of your feet Take off one millimeter and land soft & solid
You need a certain level of comfort & coordination to perform the basic jump. Always aim for a jump that takes off and lands: Straight Strong Smooth Addition important detail is that you should engage your quads and core abdominal muscles to maximize shock absorption and keep your back, knees, and ankles safe at all times when jumping rope.
This second part of the course focuses on "hand control" when it comes to "rope manipulation." It is very important to keep in mind that we should align our hands with the vertical straight line exerted from our jump. I always refer to a banana form when people tend to jump with their hands too far out from their hips which leads to over-working the shoulders and elbows. Instead, keep your wrist close to your hips and rely on your wrist to rotate the handles and perform a nice and beautiful circular rotation.
How to swing the rope properly? It all comes down to learning & mastering the single hand swing. The single hand swing is by far one of the most important movements to improve wrist control & coordination. It focuses on swinging the rope with each hand individually by utilizing the wrist to perform the circular rotation. It is very important to pay attention and be mindful about the movement being done with your wrist.
A common mistake is to keep the wrist stiff and fixated when swinging. It is most optimal to keep the direction of your handles linear to the flow of the rope. To do so, wrist mobility is key. If your rope-flow is up, then your handles should be pointing up If your rope-flow is down, then your handles should be pointing down Properly learning and working on your single hand swings will dramatically improve the way you swing the rope and how you perform any skill in general.
Take the time to work this drill on each hand individually. Your upper-body posture is also very important and affects the way you jump and swing. Make sure to keep your: Chin up Chest high Shoulders back Elbow tucked in Please note that the rope must flow parallel to the sagittal plane of your body. If the rope whips your feet when doing the single hand swing, then some adjustments with your wrist must be done.
The third & final part of this training module focuses on synching the rhythm of the swing to the timing of your feet. Start performing the basic jump with the single hand swing to improve your overall sense of timing and coordination. This is a pre-requisite to doing the open jump. Keep working on this technique to improve any imbalances you might have in your hands.
It is very important to note that you can have 100% excellent technique, but if your timing is not in sync, then you will fail. Always remember that "timing beats technique."
Add one basic jump now, then add a toe catch. Practice mindfully and enjoy it!
If you can do two consecutive jumps, that means you can also do three, and if you can do three, then you can do four. Practice the open stance basic jump and count how many consecutive jumps you can do in a row.
It is recommended to start with slow consistent jumps and build up the speed progressively as you get more and more comfortable with the flow of the rope. Only when you're comfortable enough to jump with an uninterrupted flow can you actually "Be The Flow" and enter the "Timeless" dimension of jumping rope. Remember that "failing is okay, but quitting is not." The only way to truly succeed in life and in jumprope is to "fail with honor" and "always keep going." Thanks for watching this free mini course, I hope you enjoyed it and found it valuable.