Basic skipping patterns 1 (with a rope)
Lower-body elasticity
•
7m 7s
THE WHAT:
Frames of practice to developing an understanding of some fundamental skipping patterns and the physiological qualities which their practice has the potential to bring. Further to the patterns themselves, practice lies in modulating tension, developing elasticity and a sensation of "lightness"" which can ultimately transfer to all and any "stepping" work.
Work on these pattern individually in a self-directed manner, following the brief contexts for practice given in the resource (i.e. developing consistency with each pattern WITHOUT moving in space, before taking it travelling to develop lateral experience and then ultimately integrating all patterns together, both static & moving).
It is recommended to spend a minimum of 3 minutes accumulated with a pattern when it it being practiced. Once available for consistent 1 min UNBROKEN sets, this time can be reduced and more emphasis placed on other more unfamiliar patterns, moving through space, or integrating. Resource contents:
0:05 - Rope setup & execution
0:56 - Bilateral hopping
1:50 - Unilateral hopping
2:36 - Unilateral WS (toe-tap)
3:25 - Toe-tap w/ (ac-/deceleration)
3:42 - Unilateral WS (heel-tap)
4:22 - Unilateral WS (toe/heel)
5:05 - Accelerated stepping
5:54 - Integrating basic skipping patterns 1
MILESTONES:
- 1' minute unbroken, each pattern
- 3' minutes unbroken, integrating all patterns
______________________________
For programming, guidance, & support for your physical practice:
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs):
https://www.movemoremp.com/elements
[email protected]
Up Next in Lower-body elasticity
-
Rope skipping 2: moving in space
THE WHAT:
5 progressive contexts for consolidating movement through space and developing dexterity with the skipping rope. They include linear (forward/back, left/right) & circular patterns, as well as changing of stance to a staggered position for better emulation of fighting/athletic contexts.
... -
Basic rope-skipping 3: Additional pat...
THE WHAT:
4 additional patterns which include variations with the arms and skipping in reverse. Regardless, the basic 'unilateral weight-shift' remains the same.Resource contents:
0:05 - Double-side "whips"
MILESTONE: 60" unbroken skipping, increasing frequency of whips to 2 whips (1 each side)... -
Single-leg balance (SLB) & ('dynamic'...
THE WHAT:
Applying fundamental principles of "emptying" and 'force-generation & transmission' to expression in the legs. Conceptually, it is no different to expression in the arms, and so, toward and embodied understanding of the underlying CONCEPTS ,the practitioner should strive to notice the T...
