JUMP ROPING

**Does this seem weird to you?  Mobility for jump roping?  We basically stay in the same position the whole time, what needs to be flexible?  Well, let’s take a look…

Screen Shot 2015-10-18 at 3.52.56 PM Screen Shot 2015-10-18 at 3.53.03 PMScreen Shot 2015-10-18 at 3.57.50 PM Screen Shot 2015-10-18 at 4.00.27 PM

The first two people in these photos, have a pretty good positioning for their jump roping.  The second two, not so much.  So let’s take a look at some areas for mobility work here.

THE OBVIOUS: CALVES AND SHINS

  • When you jump rope your heels should lightly kiss the floor each jump.  So, we clearly need lots of flexion and extension ability at the ankle joint.  As your heels touch, your calves need to lengthen. As you jump in the air and your toes start to point, your shin muscles need to lengthen.
  • FOAM ROLL CALVES AND SHINS. The pictures below give you a few ways to go about this.  Spend 3 minutes on each leg

Screen Shot 2015-10-18 at 4.04.32 PM Screen Shot 2015-10-18 at 4.03.58 PM Screen Shot 2015-10-18 at 4.03.46 PM

 

THE SORT OF OBVIOUS: THE ARM POSITION

  • The first two photos, show that the shoulders should be externally rotated outward.  The guy next to the truck has his shoulder internally rounded (he looks like he is still driving that truck.) You can really see this by noticing elbow creases.  Good form, elbow creases face the camera, or forward.  Bad form, shoulders are hunched and his elbow creases are turning downward slightly.
  • INTERNAL ROTATOR MUSCLES- STRETCH– hold 2 minutes each side.  Have a friend help you if you are super flexible and can’t get the bottom of the PVC high enough on your own.

Screen Shot 2015-10-18 at 4.15.18 PM

  • PEC MINOR STRETCH WITH BAND – hold 2 minutes each side.  This will help your shoulder from hunching forward like you are at a computer.

Screen Shot 2015-10-18 at 4.18.17 PM

 

THE NOT SO OBVIOUS: LOW BACK

  • If you look at the bottom picture of the woman arching backward, you will see what a lot of people look like in our gym.  It seems like she has got great open shoulders and external rotation.  The question becomes this… is she really opening her shoulder up properly or is she leaning backward to compensate for her tight shoulders not allowing her to get the rope over her center of gravity?  She needs to either work on her shoulder flexibility or she needs to strengthen her abs and get into a hollow body position.  Wait, another mobility moment here. If her abs tighten, her lower back will need to lengthen.
  • LOW BACK OPTIONS (I highly recommend the QL Stretch shown first.. make sure you are rotating your top shoulder backward).

Screen Shot 2015-10-18 at 4.25.25 PM Screen Shot 2015-10-18 at 4.25.34 PM Screen Shot 2015-10-18 at 4.26.16 PM

Leave a Comment