I chatted with my colleagues the other day and talked about skipping rope. She said that this year, her daughter will take the 800-meter test and jump rope in the senior high school entrance examination, and the jump rope will take 180/ min, and boys will also take 170. I remember that we didn't have such an activity at all, so I kindly asked my colleagues to help me test it, and I stopped dancing for many years. The first time was 156, and then it was 65438. But I was a little unwilling, so I bought a plastic rope and practiced after work. After 4 days, the results are as follows: jumping with legs together (commonly known as jumping) 188/ min, alternating one leg (commonly known as kicking three rounds) 2 10/ min.

I think this result should be excellent, so I would like to introduce my actions and methods here, hoping to help the students in the senior high school entrance examination.

1. First, it is suggested to adopt the method of one-leg alternation. Jumping with two legs together not only consumes physical strength, but also has no particularly good opportunism.

2. One-leg alternation is also very learned, with the left foot in front and the right foot behind (always keep the left foot in front and the right foot behind, and don't change it, because changing can only waste time and increase the chance of making mistakes).

3. In the process of jumping, the heel of the left foot (in front) touches the ground first or the toes are slightly lifted, and the forefoot of the right foot touches the ground first. Note: the rope passes through the left front foot first, because the toes have been raised, so there is already an entrance to the ground, which greatly reduces the possibility of forefoot mistakes. Considering the stability and rhythm, the hind foot touches the ground with the forefoot first, which is in line with the movement rhythm, and it is not easy to make mistakes when the forefoot passes.

4. The speed of the arm rope should match the pace and rhythm to keep the best rhythm. Remember not to break the rhythm because you want to be fast, so you will lose it after a few times. (It costs 7- 10 at a time, and it's gone. )

5. Every time you take off (there is a rope falling in the middle), including the beginning, you take off with your legs. Because it is the most familiar and simple thing for you, even if you take off in a hurry, you can succeed, so you start with two-legged take-off, find balance after 1-2, and then turn to one-legged alternation.

6. When practicing, choose the rope that suits you. It is suggested that the rubber rope should be soft and moderate, and the elasticity should not be too good, otherwise it will be as rotten as a rubber band and the length should be moderate. Use the rope you usually practice in the official competition. In addition, ask the teacher in advance what kind of ground the exam is on, and it is best to train on similar ground at ordinary times.

7. If you jump too high, or jump and naturally change your position, you should try to restrain and modify it. That will affect your game and accelerate your fatigue.

8. When practicing, when the rhythm is stable, the experiment should speed up the rhythm and keep it stable, and don't drop the rope.

Finally, I wish you and all the students in the senior high school entrance examination success!