The length of skipping rope. Fold the skipping rope and step in the middle with your foot. The length of skipping rope is just the height from the ground to the elbow joint.

Grab the skipping rope. The left and right hands hold the rope on both sides of the body, the thumb holds the rope handle and bypasses the other four fingers on it (similar to the backhand grip of badminton), and the arm and forearm are close to the sides of the body. The wrist leans slightly outward and the palm leans forward.

The key requirement of skipping rope is to take the wrist joint as the axis, that is, not the elbow joint as the axis, nor the shoulder joint as the axis. However, in training, I found that both adults and children, most of them will make mistakes in raising their arms. The following are common. Wrong action, arm leaving the body.

Balance. When skipping rope, the center of gravity should fall on the palm of your front foot and your knees should be slightly bent. When jumping, the feet should not exceed 1 inch from the ground. Keep your upper body upright and look forward. When skipping rope, the wrist is hard and the elbow is close to the body.

Jump. Foot stamping, the calf, knee joint and hip joint work together to push the body upward through the forefoot. When the foot leaves the ground, the toes are down.

Landing. Soft movements, with ankles, knees and hips * * * to ease the impact. The contact between the foot and the ground should be as short as possible, and the heel should not touch the ground.

Jump with your feet alternately. The action is similar to running in situ.

Skipping skills

1, practice skipping before you practice. You should put the skipping rope in your knees or hang it to your heels naturally.

2. Choose a suitable length of skipping rope. It is not good to skip rope for too long, which is not conducive to the smooth practice of skipping rope. You can choose the appropriate skipping length according to your height. Before skipping rope, you can drag both ends of the rope to the longest, and the rope is stuck at the knee bend and the arm is just straight, indicating that the rope length is appropriate.

3. When skipping rope, use your wrist to drive the skipping rope, not your arm. When skipping rope, the arm should try to avoid shaking greatly, but the wrist should rotate the rope flexibly, so that it takes a long time to jump and it is not easy to get tired.

4. Grasp the timing of skipping rope before jumping. It is most important to practice skipping at this time. Skipping rope should pass through the bottom when your feet jump, which requires the coordination of our hands, eyes, feet and brain. When skipping rope is about to reach your knees, your feet will jump. Too fast or too slow can easily trip your feet. Don't jump too high, or you will be exhausted after a long time and will soon be unable to jump.