03 jump back and forth when jumping back and forth on both feet, the body must dynamically maintain balance, which brings more challenges to the leg muscles and mobilizes more muscle participation.
Therefore, active landing causes them to deliberately hit the ground with the forefoot when landing, thus increasing the risk of lower limb injury.
No matter which method is used for training, the load arrangement of training should be adjusted in combination with different physical abilities, different training stages and different physical states, and it is not allowed to copy mechanically to avoid training injury.
Therefore, the greater the landing force, the greater the ground reaction force.
Many people think that the injury is caused by the landing of the forefoot.
How to practice? – several exercises – 01 side swing to prevent tripping over the rope before starting the jump.
03 interval training method in order to improve the fatigue resistance of muscles under high-intensity exercise, expand aerobic capacity and improve the ability to maintain correct technical movements for a long time, runners with strong ability will use interval training method for rope skipping.
04 the effect of left and right jumping is the same as above.
04.
How to do not take the initiative to land, effectively use the function of Achilles tendon, and increase its strength and toughness? The answer is that Dr.
06 posture running pull-up jump (alternating leg jump) is closer to the actual action of running, and organically combines running and rope skipping.
The knee joint should always maintain a slight flexion state, so as to maintain balance, potential energy and elasticity· Breathe rhythmically and relax..
It is better to force the palms forward or downward· Key points of hand technology: the upper arms of both hands are close to the body, and the wrists are forced to reduce the running circumference of the rope· When taking off and landing on the forefoot, the jumping height should not be too high, generally between 3cm-5cm.
If you speed up the jumping speed of exercises 3 and 4, you can enhance the agility and explosive power of front, back and horizontal.
This is a popular misunderstanding among runners.
The times and time can be selected according to personal ability and needs.
Before starting the first jump, grasp the rope and swing in an 8-shape on the side of the body at a suitable speed.
Hold the handles at both ends of the rope with both hands, step on the middle of the rope with one foot, bend the elbows with both arms to lift the forearm flat, and the rope is straightened to an appropriate length· Method of holding the rope: hold it at the middle and rear end of the rope handle, and the palms of both hands shall not face upward.
Explosive movement helps to improve the function of Achilles tendon, foot arch and nearby muscle groups and shorten the touchdown time.
02 repeated training can be fixed times, such as 50 or 200 times; or fixed time, such as 30 seconds or 1-2 minutes.
05 one leg jump increases the intensity and difficulty of the action, which is conducive to improving the strength of the legs and the ability of long-time rapid movement.
At the same time, the coordination of upper and lower limbs is strengthened.
Change training method in order to improve the interest and enthusiasm of practitioners, different ways of rope skipping can be combined to practice.
– specific methods and load arrangement – 01 ＾ continuous training method, for example, practice for 10 minutes without stopping in the middle.
In fact, it is caused by the lack of function or strength of the Achilles tendon.
With the improvement of ability, the time, speed and difficulty of practice can be gradually improved.
As an entry action for beginners, you can carry out rope skipping training for a long time, which is conducive to laying a good foundation of strength and gradually improving skills.
Why? Newton’s third law can answer: force is equal to reaction.
You can adjust the distribution of physical fitness through the speed.
At the beginning, the speed can be adjusted Slow down appropriately (130-150 times / minute) and speed up as the body gradually enters the state (170-190 times / min), the speed can be alternated.
Romanov emphasized that “every runner should jump rope” when improving his running skills.
If your muscles are not strong enough, you may get hurt if you train too much.
In general, the repeated training method will arrange sufficient rest after a group of exercises, with 6-10 groups, and the exercise rest ratio is 1:3-5.
07 double (three) flying jump # two jumps at a time （3） For the second rope swing, you must jump higher to improve your strength and explosive power; you must jump more harmoniously and smoothly to improve the coordination of upper and lower limbs and the overall force effect.
How to avoid this risk? The most effective is to use the natural spring on the foot – Achilles tendon.
Training skills and precautions for rope skipping – training skills – · the main part of rope shaking is the wrist.
02 double foot rope skipping is simple and easy to understand.
“You can run faster” mentioned in “many runners think that landing on the front foot is an active behavior”.
The exercise time is 3-5 minutes, and 4-8 groups of exercises are carried out.
If the ability is strong, the time can be longer and the speed can be faster The sprint jump method is conducive to strengthening strength and skills.
Starting with this action will help.
For example, 60 second double jump; 10 seconds left leg rope skipping; 10 seconds right leg rope skipping; Jump back and forth in 10 seconds; Jump in about 10 seconds; Pull up jump in 10 second posture; 10 double jumps; 60 second double jump.
If the ability is weak, you can choose the relaxed jump method with short time and slow speed, which is conducive to entering the state, finding confidence and practicing step by step.
The exercise rest ratio is 1:1, and the speed is controlled at about 180 times / minute.
Next, let’s talk about how to use a skipping rope to strengthen the Achilles tendon and improve the running technology! Benefits of rope skipping: enhance foot strength, strengthen overall muscle strength, form benign pressure on joints and stimulate the growth of articular cartilage· Improve cardiopulmonary endurance and balance ability· Improve the speed of the foot and make the conversion between movement and support point faster and lighter· Help to correctly perform the action of “falling”, that is, ensure that the center of gravity is in the metatarsal ball· Let you learn to interact skillfully with the ground· Improve your movement accuracy and overall force efficiency, and shorten the touchdown time.