Jump rope is one of the things we learned as a kid as being fun, entertaining, and healthy for the heart. I still think back to the good old days growing up in Corpus Christi, Texas when The Jump Rope for Heart program was out and about. I also remember not learning the basic movements and proper mechanics of this complex skill.
Remember back to those days of jumping all over the place and doing your best to not let the rope catch on to your feet? Donkey kick here we come…(insert foot into mouth) Well those days are finally over as we work our ways to achieve mastery in the single skip and gradually work our way to double under progression. I attached a sweet video made by Carl Paoli from gymnasticswod.com explaining the progression of the jump rope starting out with single skips. He goes into great detail and explanation as to why maintaining a hollow body position is paramount to progressing in your jump rope skills.
I know we hammer the hollow body position a lot here at Norcal Strength and Conditioning, but it is essential to achieving mastery in a variety of movements that we as coaches teach. Next time you come in early to warm up or practice with the jump rope, start with single skips trying to maintain the hollow body position. This will eliminate all that donkey kicking business and you will be on your way to double unders in no time. Now grab a rope and get busy!