1. Put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).
2, start skipping rope, pay attention to the wrist to do arc swing.
3, one-legged knee jump: the knee joint of the right leg is slightly flexed and lifted forward. Stand on tiptoe and hop 10 to 15 times, then change your left leg and repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
4, sideways oblique jump: this action can train your endurance and enhance your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
5, split legs and split legs: feet apart when jumping, feet together when landing. Do the jump rope preparation exercise first, then jump rope and repeat the action 15 times.
6, side foot jump: jump rope with the right foot, and the left foot that does not touch the ground leans to one side. Start with a simple skipping rope, then swing the rope with your wrist and jump sideways. Jump 15 times each time, and then jump 15 times with the other foot.