Jump Rope: Twister

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Jump Rope: Twister

Instructions

Preparation

Grasp jump rope handles on each side. Initiate side swing mount or start with rope behind body and swing rope from behind over head. Body weight should be balanced on the balls of the feet, with knees slightly bent.

Execution

Swing rope in front of body, down to floor. Hop as rope travels under feet. Repeat hops while progressively turning lower body so feet and knees are pointed to one side while upper body's orientation remains unchanged throughout movement. Rotate lower body so feet and knees are pointing to opposited side. Continue hoping over rope while progressively rotating lower body from side to side.

Comments

Hop heights should be minimal, just enough to clear the rope, maximize jump rope efficiency, and decrease joint impact. Intensity can be altered by increasing speed of hops.

Classification

 Bearing:  Weight
 Impact:  High

Force (Articulation)

Dynamic

Aerobic Conditioning | Exercise Instruction | Cardio Exercises