THE WORKOUT: Training Notes
Start Slowly
Start with the two basic steps Double Foot Bounce and Single Foot Bounce
Incorporate lots of low impact moves after the two basic steps, i.e. Arm Wraps, Side Swings Lunges Traveling Moves. Jump in intervals i.e. 45 sec jumping - I min low impact sections.
Start slowly always do the steps outside the rope before taking them in side the rope.
If done correctly it should take approximately 4 one hour classes for the average student to master the two basic steps. Keep it simple to avoid frustration.
Class Layout :
Layout in a 'honeycomb' like a step class, this will avoid participants standing behind one another and the potential injuries that could result.
Class Design :
Warm up
Integrate with the Speedrope in hand a low impact routine with the rope to increase blood supply to major muscles used during the aerobic phase (in particular the legs and shoulders) Get the rope in their hands as soon as they arrive.
Stretch
Gastocnemius / Soleus / Anterior Tibialis muscle in particular. Also Deltoid,
Triceps / Trapezius / Pectoralis major / Hamstrings / Adductors / Quadraceps.
Aerobic Phase
20 minutes maximum. Start slowly with short duration. Avoid continuous jumping. Use non-jumping techniques. Power walking as low impact alternative. Jump just enough to clear the rope. Land with knees slightly bent. Foot strike toe, ball, heel.
Cool Down
Non jump techniques. Moves and stretches. Increase amount of low impact moves to slowly bring the intensity down.
Flexibility
Concentrate on calf’s and shins. Especially, also the shoulder and upper back regions. Static stretches and relaxation moves to assist in preventing sore muscles and bring to an end an invigorating workout.
Three Step Progression :
Each step is to be taught outside the rope in time with the music. Then take each individual move inside the rope.
Avoid Double bounding as performed in the playground. There is nothing inherently wrong with this except for the position of the hands and the jump height. This makes it difficult to progress in the AeroSkip® technique.
Get them involved!
Careful screening is essential during AeroSkip classes. Students find this extremely hard to master and tend to concentrate so hard on the basic and advanced steps that they end up pulling faces and gritting their teeth and in some cases hold their breath and go anaerobic. So get them involved by calling out their favorite colour (or anything that springs to mind) so you know they are breathing, this will also take their minds off what their feet are doing.
Ensure correct Rope length
Also before each individual class begins you have to determine the rope length, stand with both feet together on the center of the rope, standing upright, hold the rope handles to their maximum extension height (one handle in each hand). Rope handles should be approximately 2 inches below your arm pits or in line with your chest.
If the rope is too long then shorten by tying the required amount of knots, under the rope handles, balancing the knots at each side. Do not tie knots on the part of the rope that actually hits the ground or inside the handles.
