With one hand on each handle, swing the rope up and down like you’re going through the air.
Keep the rope taut and don’t jump backwards when the rope is high up. Keep your shoulders back. If you jump straight up, you’ll just end up sliding down the rope. Don’t use a lot of force like you would a single rope or do the rope swing at the start. This version of the rope swing is a bit different to the Hop.
Start by making a vertical jump from a standing position. At the top, try to touch the bottom with both hands. Then, hold up as high as you can and repeat the jump. Do both of the jumps as fast as you can for two minutes. You can also do this exercise in the air. For this, take a jump as close to a full-out jump as possible and hold the rope with one hand. Once you reach the top, start to swing it around in circles, making sure you keep the rope taut. Just before you get to the bottom, quickly drop as fast as possible, so you don’t end up falling and having to start again. It makes it a bit more difficult, but this exercise is a great way to test your balance and coordination to see how your body responds.
Once you’re comfortable, try doing two on the same jump and try to control the higher one with all your strength. If you’re still having a problem, don’t worry. We’ve got you covered. Do the exercise slowly, with a pause between each jump.