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AERO JUMP/SCULPT

CTBS™ AEROTIPS

CARDIOTIP:

Jumping rope is one of the most demanding cardiovascular exercises you will ever have. Make sure you warm up adequately. Listen to your body, stop and go when you feel, as you GRADUALLY are able to extend the length of time you can jump.

HOW TO JUMP ROPE:

The most important thing about jumping rope is graduating to the stage where you are jumping ONCE for each complete rotation of the rope. Once you are able to execute the basic jump, it is just a matter of time (patience and repetition) before you nail all the other maneuvers. Remember, the pace of the jump is controlled by the speed of your turning wrists. (The wrist is the motor and gets the rope around/The legs are the springs/getting you off the ground).

AEROTIPS:

If executing the basic jump doesn’t happen right away for you, don’t panic, pretend you have the handle of the rope in each hand; turn the wrist in time with the beat of the music. Try to synch up the wrist and the feet-as your feet land on the beat, your hands will be pointed to the ground at the same time you land.

Put both handles of the rope in one hand and practice jumping in rhythm with the music while turning the rope. Do this for the duration of the basic jump and eventually you will teach your body to execute more efficiently.

1) BASIC JUMP:
  • One turn of the rope/one jump of the rope
  • Heel stays off the ground
  • Land on the ball of the foot
  • Knees slightly bend on impact
  • Hands stay waist level
  • Use the wrist as the motor
  • Keep back slightly rounded forward

2) DOWNHILL:

  • One turn of the rope/one jump of the rope
  • Two feet together
  • Upper body stays still
  • Lower body jumps to the left and right
  • (Keep the movements subtle initially and eventually you will be able to jump wider)

3) AERO RUN/BOXER SKIP:

  • One turn of the rope/one jump of the rope
  • Aero run: Don’t slow down the rope because you are jumping on one leg. Maintain rope speed
  • Boxer skip: As you slightly shift your weight to the right drop your right heel lower to the ground, your left heel will be higher. Stay on the ball of each foot

4) SLOW AERO (if you have knee concerns, you may skip this move)

  • One turn of the rope/one jump of the rope, but slower than usual
  • The rope moves half the speed of your usual jump rope pace. Your jump is usually powered by the calves but with the “Slow Aero” use your quads, executing a deep knee bend every time you land
  • Don’t let your butt drop below knee level
  • Keep your leg muscles engaged at all times
  • Abs tight
  • Use the arms to turn the rope, not the wrist

5) AERO JACK WITH MOVEMENT

  • One turn of the rope/one jump of the rope
  • Don’t let your legs go out too wide initially
  • Keep hands in pace with your feet

6) CROSSOVER

  • One turn of the rope/one jump of the rope
  • Arms cross over one another (right over left then left over right).
  • Elbows touch at the point you cross your arms
  • Hands stay lower than your waist and wider than your body
  • Initially don’t try to work at the pace of the program, slow it down

7) KNEELIFT/LADDER

  • One turn of the rope/one jump of the rope
  • Knee lift; use your abs to lift your knee, pause between knee lift
  • Ladder; run on the spot, like you are doing a tire drill

8) DOUBLE TURN

  • Two turns of the rope, one jump of the rope
  • Jump twice as high as your basic jump
  • Turn the rope twice as fast
  • Jump up and allow the rope to pass under your feet twice before you land

AEROTIPS:

Whenever you come across a maneuver you cannot master, go back to the move you were able to do and eventually you will build the reflexes and conditioning capacity to execute the maneuver that gave you difficulty.

MUSIC:

The music of CTBS is set at a measured pace, (140 beats per minute/bpm) with built in rhythmic cues that make this perfect for jumping rope. Listen to the “kick”; the heart beat like thumping within all the music tracks and use them to keep pace. On certain tracks, like the “double turn” you can hear the actual whirring of the rope turning at double speed. Use these cues as performance enhancers.

SURFACE:

Surfaces such as wood, rubber, indoor/outdoor carpet even blacktop are GREAT surfaces to jump on. AVOID cement, marble, uneven (turn an ankle) and polished surfaces (surface too hard, slippery when sweat drips)

FOOTWEAR:

A pair of cross-trainers with a pair of gel inserts will suffice. If they have ankle support, all-the-better. Try to find a pair with protection under the ball of the feet.

ATHLETIC WEAR:

Learning can be a frustrating thing, and sometimes it actually stings too; when the rope hits your legs or back. You can lessen the little discomforts by wearing a thicker shirt or sweat pants until you feel proficient in jumping rope to wear shorts, etc.

ROPES

The “Rainmaker” speed rope is all the rope you are going to need. It has a sponge grip for better grip when your hands get sweaty. Poly/nylon chord to cut through the air easily, ball bearing handles so there is immediate response to your turn. Adjustable length so it can be cut to fit your height.

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