It’s amazing how much time we spend doing double-unders and not single skips. It can help to remind you of the need for good body posture. It can also help you concentrate on turning the rope with your wrists, rather than your shoulders. As well, if you don’t have DUs yet, doing prolonged single skips like this can really help you develop comfort with the rope which will lead to better, more productive DUs.
We made a return to running form Tuesday night, integrating the pulling technique we covered last Tuesday with the other essential ingredient: the lean. We started off with a simple drill of leaning into the wall (breaking at the ankles, not the hips) and then pulling each leg up individually to check posture and foot position. Next we went through triple pulls while leaning into the wall, adding emphasis on quick, but quiet, feet. Lastly, we spent 1 min leaning against the wall while jogging at an easy pace, followed by 1 min at a more aggressive pace (feet slightly farther away from the wall). Lastly, we wrapped things up with a short run down the court: start with hopping on the balls of the feet (similar to jumping rope), then lean forward for a few hops before breaking into a light jog WHILE maintaining a good forward lean.
At this point, everyone should’ve been good and warmed-up for the main event.
For the skipping Helen, we simply replaced the three 400m runs with 250 single rope skips. Grip can already be enough of a factor during the regular Helen, but with jump-ropes in the mix, the emphasis on grip was even more of a factor, as was shoulder stability.
This is where good form on the rope skips could help or hinder you on the following two exercises. If you can keep comfortable but tight body posture, with arms held in and wrists doing the work, then you will help save your shoulders for the swings and pull-ups. However, if your arms drift out wide, and you turn the rope with big arm swings initiated from the shoulders instead of the wrists, then the rest of the workout is going to be a slog.
Also, at a total of 63 KB swings, good posture and technique on the swings will really make a difference. Refer back to the CFDC blog post from April 22, 2011 reviewing a few key points of the swing along with 2 bad-posture/good-posture photos.
Great work from two big classes. Looks like things are going to cool off for a bit in the next few days, but don’t let up on your water intake, as the gym will be slow to respond. See you all Thursday!