Jump Rope Lesson #2: Alternate-Foot Step


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TODAY'S LESSON & GOAL

The Alternate-Foot Step 

GOAL: Show me your 2nd Achievement!
 Show me 30 seconds of consecutive alternate-foot steps! That's exactly 2 Instagram stories! Tag me (@DrSaraSolomon) and I'll share your story!
1
Alternate-Foot Step (AFS)
 
  • With the Bounce Step (BS), you jump with 2 feet. With Alternate Foot Step, you alternate jumping one foot at a time, like jogging on the spot. 
  • Master the BS before attempting the AFS
  • Alternate-Foot Step (Buddy Lee's Technique): 
  • 1. Practice jogging on the spot. As you raise one knee up, the other foot will lift a little more than one inch off the floor
  • 2. Swing the rope over your head and jump over it with one foot, on the next swing of the rope, jump over it with the other foot. 
  • 3. Continue alternating your feet (as if you are running on the spot) while coordinating the rope swing.
  • 4. Land lightly on the balls of your feet. 
  • Tip: Don't kick your feet backwards (or you may catch the rope). Be sure to raise your knees to the front.
  • Engage your core and glutes at all times! This will save your back, knees, shins and calves. 
  • Use your right foot as your guide when counting the jumps, then multiply this number by 2 to calculate your total number of jumps per set. 
  • The goal is to be able to do 140 consecutive jumps without tripping. So 70 jumps (count with the right foot) x 2 = 140 total jumps. Don't put the cart before the horse. Practice increasing the number of consecutive jumps 5 times per week for ~5 minutes a day for ~ 1 to 2 weeks. 
  • Gradually work your way up to 10 minutes per day. I know it's tempting to want to jump longer and faster when you are first learning, but keep it under 5 minutes until you master the coordination, rhythm and timing. Always prioritize technique over speed.

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