- Grasp jump rope handles on each side. Initiate side
swing mount or start with rope behind body and swing rope
from behind over head. Body weight should be balanced on the
balls of the feet, with knees slightly bent.
- Swing rope in front of body, down to floor. Hop as rope travels
under feet. Repeat hops while progressively turning lower body
so feet and knees are pointed to one side while upper body's
orientation remains unchanged throughout movement. Rotate lower
body so feet and knees are pointing to opposited side. Continue
hoping over rope while progressively rotating lower body from
side to side.
- Hop heights should be minimal, just enough to clear the rope,
maximize jump rope efficiency, and decrease joint impact. Intensity
can be altered by increasing speed of hops.