Mastering the Double Swing: A Guide to Fast Rope Skipping
Let's continue from the previousLining Jump Rope Guide 1.0To meet the demands, we updated the jump rope 2.0, which is how to do a good double swing.
"Single swing" requires the player to swing the rope with both hands, passing the rope once from under the feet during a single jump.
"Double swing" requires the player to swing the rope with both hands, passing the rope twice from under the feet during a single jump.
If you haven’t been able to effectively use the jump rope for training, please go back and review our "Jump Rope 1.0 Version". Before learning the double swing, you need to be able to comfortably complete 100 single swings without interruption.
First, let’s explain why we’re learning the "double swing". Firstly, this action is quite cool. Secondly, the double swing will make you jump very "fast". From a physiological perspective, the speed of training directly affects the intensity of training, and the intensity of training directly affects the human’s consumption. Have you ever felt that completing the same training action over different times feels different?
Example: There was a small competition, and the project 2min within the fastest time to complete 50 squats, player A completed 1 round in 30s, and player B completed it in 50s, the former did it quickly, had time to rest, but the consumption was much greater than player B, this relates to the relationship between power supply and training intensity.
Okay, now let’s take a look at the "double swing"’s advantages and disadvantages:
Doesn't it look similar to the single swing?
1. Rope distance
When doing a double swing, the rope distance needs to be much wider than a single swing. Use your feet to press down on the rope, the jump rope handle aligns with your collarbone or upper chest, the little arm hangs naturally, and the rope should be loose on the ground.
2. Grip
When doing a single swing, you can lightly hold the jump rope, but when doing a double swing, you need to quickly rotate it and use a strong grip to whip it, so you need to hold it at the position shown in the picture, the bottom of the handle is flush with the wrist, and you need to grip it slightly tighter (if you relax your grip, you won’t feel the hand’s force transmitting to the handle!)
3. Body posture
Stand up straight with your chest, your feet are together, your abs are tightened, and your hips are tightened. Let your little arm hang naturally, with your elbows slightly forward, then use this posture to do a single swing jump rope, to fix muscle memory (record yourself doing this to ensure you can stably complete 100 actions without changing shape).
In "Lining Jump Rope Guide 1.0", we have emphasized that rhythm is very important. We all know that if the rhythm is well-executed, it’s very can be done without interruption (If you’re swinging the jump rope at a high speed and get thrown by it, it’s very painful).
1. We just saw the side of the jump rope, we demonstrate the coach jumps up, his body is tense like a line (Again, remind everyone: stand up straight with your chest, feet together, abs tightened, hips tightened) then we first practice without the rope. The double swing will jump higher than a single swing, so when we jump, the distance is slightly higher. Jump, your body forms a line, down when your feet touch the ground, bend your knees, and quickly push yourself off the ground. Try to draw a square in place while jumping.
2. You can continue to do this action and maintain the original place format of jumping, which is the next step. When you jump up, quickly slap your hands twice on either side of your body, and complete one time before your feet land.
3. Rhythm and connection appear, now we can finally hold our beloved rope! First, like the single swing, hold the jump rope on either side of your body to try the double swing. First, use one hand to swing 2 groups, each group of 20 times or more, each time swing and whip it. Imagine you’re holding a whip and “using your wrist” to slap the ground.
4. Next, we try the formal double swing. We can use 5 single swings to adjust the previous learning points, and in the 6th swing, consciously “use your feet to push straight and extend to the ceiling, use your wrist to whip the ground”. If you can’t do it continuously, you can first do a double swing and then connect with a single swing, after adjusting 5 single swings, connect with 1 double swing.Double swing and single swing errors are basically similar.In "Lining Jump Rope Guide 1.0", we explained 2 errors in the upper body:
Hand and little arm raised too highHand stretched too straight, the action turns into shoulder circlingand 4 errors in the lower body: Stand too wideKick the horse
When jumping, the knees lift too high
back heel landing
(Error example 1: Kick the horse)
(Specific error 2: Knees lift too high, lose rhythm)
