HANDLE GRIP

The torque that turns a jump rope is produced in the elbow then transferred to the rope via the wrist. It’s important that we are able to rotate our wrists sufficiently regardless of how restricted any given skill is, since an inefficiency in wrist rotation can significantly hinder progress in skills such as multiples, releases and more.

The following drills require Technique Trainers. Don’t have any of your own? Hold both handles in one hand and perform the following drills with the rope turning at your side. Note, the rope’s cord will kink when done repeatedly.

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  • In Drill 1, the three jumps are all Opens:
    Open, Open, Open, pause

    Top tip: lift your hands gently upwards as you begin the pause to help alter the rope speed. As you improve, try to lift your hands less and less so they remain at your hips.

  • Drill 2 changes things up a little by including a basic Cross on jump 3:
    Open, Open, Cross, pause

    The pause happens immediately after you jump the Cross and proceed to uncross back to Open. Drill 2 will help with using your elbows to transition efficiently.

  • Drill 3 is the same as Drill 1 except every jump is a Cross:
    Cross, Cross, Cross, pause

    Being in a constant restriction can make it harder to relax enough to maintain good rope control, which this drill will help with.

  • Drill 4 builds upon Drill 3, by making all three jumps leg crosses:
    Toad, Toad, Toad, pause

    This drill is a significant step up in difficulty from the previous since the bottom hand is completely restricted by the leg, so the rope control must completely come from the handle grip and wrist.