Jump Rope – running
Автор: Egor Mishutin
Загружено: 2026-01-17
Просмотров: 1
Описание:
Jump Rope – running is used by runners to mimic running rhythm while improving coordination, foot stiffness, and cardiovascular activation. Alternating feet develops quick ground contact, ankle elasticity, and arm–leg timing, making it useful for warm-ups, drills, and conditioning with minimal impact.
Instructions:
Hold the rope handles with elbows close to the body and wrists relaxed. Jump lightly on the balls of the feet, alternating legs as if running in place. Keep jumps low, maintain an upright posture, and rotate the rope smoothly with the wrists. Aim for a steady, relaxed rhythm.
Avoid common mistakes:
• jumping too high
• landing heavily on the heels
• losing alternating rhythm
• turning the rope with the arms
Variations:
• slower or faster cadence
• higher knee emphasis
• short interval bursts
• alternating tempo
• continuous rhythmic sets
Target muscles: calves, ankles, quads, hip flexors, core
Equipment: jump rope
Exercise mode: plyometric
Difficulty: intermediate
More information: https://team42.ae/library/exercises/j...
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