Instructions
Preparation
- Face ends of two anchored heavy ropes extended side by side.
Grasp rope end in each hand. Stand with feet wide apart and knees
and hips bent. Lean back slightly and raise ropes up and down
to initiate wave.
Execution
- Yank rope upward very high while extending body upward and
jumping. Throw rope downward during descent. Continue to pull
rope downward, squat into lower position, and bring ends of ropes
between knees. Repeat movement.
Comments
- Rope Wave jump most notably evolves lower body explosiveness
while using more greatly exaggerated motion than basic Rope
Wave exercise. Early training and warmup bouts may involve
slower motion with squatting movement but without jumping up
off of floor.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle
- Shoulder
- Elbow
- Wrist
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