Have you been jumping rope for years and still can't manage double-unders? Did you just get your jump rope and don't know how to adjust it? What's the right length for your jump rope? Do you have to put one foot or two feet on the cable to get the ideal rope length?
I answer all of this, guide you and help you adjust your jump rope so that you always have more fun jumping rope.
The Importance of Having a Properly Fitted Jump Rope
The length of your jump rope is one of the factors in your jump success. If you finish your workout, or rather, stop because it hurts from whipping yourself and you want to put on your shorts because your legs are decorated with bright red garlands, it's probably because your jump rope is not adjusted properly.
By having a properly adjusted jump rope, you will be able to make a nice progression towards success and if you already master jump ropes and double-unders, you will be able to do longer sequences because you will save energy.
If your rope is too long, the cable will bounce back and end up in your feet. If the cable is too short, it will go straight into your feet, or you will put a foot on it, stopping it in its tracks and causing that frustrating whiplash.
It must be tailored to you.
It's more about jumping technique than height.
Even if you're 6 feet tall, your jump rope might be the same length as your 5-foot-tall friend's. The difference? You jump with your arms close to you, and she spreads her arms like a little bird about to take flight. Her jump rope will need more length.
Following a chart of cable lengths determined in advance according to the athlete's height is not bad in itself, these are suggestions, but they might not be the optimal length for you.
For me, a good technique and an ideal and optimal arm position to succeed and chain double-unders successfully is to have the arms close to the body, the elbows behind the hips and the hands in front and to whip with the wrists towards the ground and not backwards.
By whipping your wrists toward the ground, you ensure that your arms are always close to your body. By flicking your wrist backward, this is where your arms will tend to spread.
The more your arms spread out, the more you engage your shoulders, the less you are able to whip your wrist and now you are jumping like the Energizer bunny banging on his drum and you come out of your sequence completely wasted!
So a rope that reaches your armpits is too long! You may succeed, but you will adapt your position according to the length of your jump rope and you will quickly become exhausted. Your rope must be as short as possible for your current technique.
Too long a cable with ideal jumping technique will cause you to jump too high and waste time and energy.
Do some tests and open your ears
So, you're probably thinking: Phil, are you going to tell me how to do it? Cutting the cable too short is like cutting your hair, there's no going back. It's going to be ugly for a while. So, cut a little, see how it turns out, and start again. Do some tests, take your time, it costs less than another cable.
It is important to always hear the cable rubbing (tic tick tick) and not hitting (tac tac tac) the ground. If it hits, it is too long and if it does not touch the ground at all, it is too short or you are jumping too high. You must always hear it
Adjusting your jump rope is here
What I suggest:
- Place ONE foot in the center of the cable
- Raise the handles to a horizontal position about 3 centimeters above the nipple or bottom of the pec
- Cut the cable 3 centimeters higher.
- Tighten the collar with a screwdriver at the designated height
- Take a TEST
- Repeat if necessary
Some people immediately feel that the cable is too long. Make sure you can hear the cable scraping against the floor.
It's important that you test with double-unders, or at least try. Arm position can change suddenly when switching from single to double. So if you spread your arms when switching to double-unders, leave a little extra length. Not too much! Otherwise, you'll get into bad habits.
I'll leave it a little longer just in case... No! If you start playing with the length of your rope, you'll play with your technique. Fix your rope and adapt, it's the best way to achieve regularity and consistency in your jumps.
I don't want to stare at her just in case... Just in case what...? What will change?
Finally
The jump rope is your own training tool that you will use regularly, it is important to take the time to adjust it perfectly so that you finally enjoy jumping.
Many people don't see the point of owning their own jump rope and don't understand why they would pay so much for a "simple" jump rope. They prefer to use the only rope available at the training center, which looks a bit fancy and which everyone is tearing out, adjusting and unadjusting. This happens every week, all year long. In the end, they never manage to string together a long jump sequence.
A well-maintained, quality jump rope will stay in your bag for years to come, ensuring you perform well whenever you need to, no matter where you train.
Why not invest in a good quality jump rope and take that five minutes, even if it's ten, to properly adjust your jump rope. It will be your own tool for the next 5, 6, or 7 years.
Now have fun and good training!
Phil
