Rope Wave Jump

Classification

Utility:	Power
Mechanics:	Compound
Force:	Push & Pull

Instructions

Preparation

Face ends of two anchored, heavy ropes extended side by side. Grasp rope end in each hand. Stand with feet wide apart and knees and hips bent. Lean back slightly and raise ropes up and down to initiate wave.

Execution

Yank rope upward very high while extending body upward and jumping. Throw rope downward during descent. Continue to pull rope downward, squat into lower position, and bring ends of ropes between knees. Repeat movement.

Comments

Rope Wave jump most notably evolves lower body explosiveness while using more greatly exaggerated motion than basic Rope Wave exercise. Early training and warmup bouts may involve slower motion with squatting movement, but without jumping up off of floor.

Force (Articulation)

Dynamic

• Hip
  • Flexion
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Spine (Thoracic, Lumbar)
  • Flexion
  • Extension
• Scapula & Clavicle
  • Depression
  • Elevation
  • Downward Rotation
  • Upward Rotation
• Shoulder
  • Extension
  • Flexion
• Elbow
  • Extension
  • Flexion
• Wrist
  • Flexion / Adduction
  • Extension / Abduction