Make sure the rope length is appropriate first. Step one foot in the middle of the rope and fold it in half. Hold the two handles with one hand and straighten them. The top of the grip should be cut to arm height. Exercise your legs in the first two steps, without ropes.

1. Leg lift.

Find a high platform to stand on, but only use the first half of your foot to touch the plane, and the second half is suspended. Grab the handrail. Knee slightly bent, try to lower your heel first, and then raise your body as high as possible with your toes. Say it again.

The "jump" of skipping rope depends very much on the calf muscles. Leg lifting can make you feel the posture and load distribution when jumping: your knees are slightly bent, you jump on your toes, and your heels don't touch the ground when landing.

2. Cordless jumping.

Legs together, knees slightly bent. Put your arms at your sides, elbows close to your body, and forearms extended to your sides. Legs jump rhythmically like springs: jump about one or two centimeters with tiptoe strength and then touch the ground with tiptoe, but not with heel. Two-handed simulation shakes the rope with the wrist.

The jumping action seems small, but in fact the load is not small. Jump for 20 or 30 seconds at a rhythm once a second, and then continue after a break. Repeat several times until your legs get used to this force.

3. Unilateral swing rope turns.

Same posture as before. Hold the two handles of the skipping rope in one hand and shake the rope to turn around. Not too fast, about a second. After getting familiar with your hands, add the action of jumping forward. When you see or hear the rope touching the ground, jump up gently. Practice as close to time as possible.

4. Rope shaking skills and timing of leg movements.

Standard skipping posture, holding the grip with both hands and standing in front of the rope. Swing the rope over your head from behind with the strength of your wrist and forearm. When the rope approaches the toe, lift the toe with the heel as the fulcrum and hold the rope like a clip. When it is clamped smoothly, lift the heel and let go of the rope to return to the rear. Practice repeatedly.

This allows you to practice two skills: rope shaking and predicting the timing of leg movements. You will be able to better grasp how much strength is needed and how your wrist and arm cooperate to smoothly swing the rope over your head. You will also know better when to move your legs.