What are the techniques for skipping rope for one minute?

In elementary or junior high school physical education exams, one of the most common test items is one-minute skipping. This test content often requires us to jump fast and accurately, but how can we jump fast and accurately for one minute? What are the techniques for one-minute skipping? Next, let me introduce to you some techniques for one-minute skipping. You can make good use of these techniques when skipping for one minute.

Rope skipping is one of the items in our city's physical education middle school entrance examination. It looks easy but it is not easy to get full marks. How to improve grades quickly and easily? Based on my previous teaching experience, I have summarized the following:

1. The length of the skipping rope: step on the rope with one foot and pull both ends to the position between the chest and the belly button

2. How to hold the rope: hold it at the middle and rear end of the rope handle. Furthermore, the palms of your hands should not face upwards. Try to face downwards or opposite each other, with the palms facing downwards to enable you to exert more force.

3. Key points of hand techniques: Keep both hands and upper arms close to the body and use force on the wrists. Reduce rope running circumference.

4. Key points of leg technique: Jump and land on the toes and forefoot. The jumping height should not be too high, just enough to pass the rope. When landing, bend the knees slightly for cushioning.

5. Breathing: Breathing should be natural and rhythmic

6. Standing posture: Keep your body straight but not stiff, bend naturally, and look straight ahead.

7. Clothing: It is best to wear sportswear or light clothing, and soft-soled cloth shoes or sneakers. 8. Reduce mistakes: One mistake will reduce about 10 mistakes. In order to avoid mistakes, you should not speed too fast. Speed ​​up after you have mastered it. 9. Thinking aspect: Don’t be too demanding on results, just relax and jump. 10. Practice in segments with increasing frequency: Take 20 seconds as a unit, require no mistakes, gradually increase the intensity, and strive to reach 60 times. 11. Practice in segments with increased time: 20 seconds, 30 seconds, 40 seconds, 50 seconds, 60 seconds. 12. How to train arm strength: Rope shaking training should ensure that you can shake it about 200 times at a time. Do push-ups, pull-ups, etc. 13. Practice jumping ability: step jumping, frog jumping, etc.

In fact, we often do skipping rope for one minute in our daily life. Some people use it to train their leg strength, and some people use it to train their endurance. After reading the above tips on one-minute skipping rope, everyone has learned a lot. Everyone should practice them well in life and do warm-up exercises before exercising to avoid sprains.