In this video, I'm going to show you three key areas to focus on that will help you solve six different problems, taking you from feeling like an uncoordinated mess to a jump rope pro in no time.

在這段視頻中，我將向你展示三個需要重點關注的領域，它們將幫助你解決六個不同的問題，讓你從感覺不協調的一團糟瞬間變成跳繩高手。

The first one is very important.

第一點非常重要。

It has three parts to it.

它有三個部分。

If you screw this up, it can really destroy your performance.

如果搞砸了這一點，就真的會毀了你的表現。

You don't want your elbows pointed in towards your sides or your arms flared out away from your body.

不要將手肘指向身體兩側，也不要將手臂從身體外側伸出。

This creates a lot of inconsistencies and makes it difficult to get into a good rhythm.

這就造成了很多不連貫的情況，讓人很難進入良好的節奏。

Instead, focus on keeping your hands around hip level, which is very important and I'll share more on this shortly and keep your elbows pointing backwards.

取而代之的是，將注意力集中在雙手與臀部保持在同一水平線上，這一點非常重要，稍後我將與大家分享更多相關內容，同時保持手肘向後。

This position will be easier to maintain creating a far more consistent rope path leading to greater success.

這個位置將更容易保持，從而創造出更穩定的繩索路徑，取得更大的成功。

Be aware when making changes to your hand and arm positioning, be ready for them to drift back towards where you had them before.

在改變手和手臂的位置時要注意，隨時準備讓它們回到原來的位置。

This simply is a muscle memory habit and you'll have to drill this out of you until the good form habit takes over the old one.

這只是一種肌肉記憶習慣，你必須反覆練習，直到好習慣取代舊習慣。

Here's a drill you can do.

這裡有一個你可以做的練習。

Start your jump rope sessions with five minutes of focusing strictly on these two aspects.

在開始跳繩訓練時，先用五分鐘時間嚴格專注於這兩個方面。

Do this until this new form dominates your old bad form.

這樣做，直到這種新形式取代了你以前的不良形式。

Anytime I feel like my form gets a little loose causing trips, I'll return to this area of focus to dial it back in.

任何時候，只要我覺得自己的姿勢有點鬆散，導致絆倒，我就會回到這個重點區域，把它調整回來。

This next key area builds off of hand and arm positioning and is equally as important.

這是在手部和手臂定位基礎上的下一個關鍵環節，同樣重要。

You don't want to look like this by bringing your hands in towards your hips and keeping your elbows pointing backwards.

雙手向臀部內收，保持手肘向後，你不想看起來像這樣。

It forces you to rotate the rope using your wrists.

它迫使你用手腕轉動繩子。

You want very little arm movement when you're rotating the rope.

在旋轉繩索時，手臂的動作要非常小。

This helps keep a consistent rope path, builds faster rope speeds and ultimately reduces the amount of trip ups you experience.

這有助於保持一致的繩路，加快繩速，最終減少絆倒的次數。

Here's a rotation drill you can practice.

這裡有一個輪換練習，你可以練習一下。

Start with both handles in your dominant hand.

開始時，兩隻手柄都握在你的慣用手中。

Practice rotating the rope only using your wrist rotation, small wrist circles, go slower and faster, switch hands and repeat.

練習只用手腕轉動繩索，手腕轉小圈，速度由慢變快，換手重複。

You will likely find that you have a weaker side, usually your non-dominant side.

你很可能會發現自己有較弱的一側，通常是非優勢側。

Continue to practice this as needed to develop that coordination more.

根據需要繼續練習，以進一步發展這種協調性。

Once you've nailed that, now jump rope is normal.

一旦你掌握了這一點，現在跳繩就很正常了。

Again, you want to focus on the wrist rotation, keeping both sides in sync with each other.

同樣，你要把注意力集中在手腕轉動上，保持兩側手腕同步。

If you feel it starts to get out of sync, stop and reset.

如果感覺開始不同步，請停下來重新設置。

The more you practice and place focus in this area, the faster it will improve.

你在這方面練習得越多，關注得越多，進步就越快。

Eventually you'll find that you don't have to think about it at all.

最終你會發現，你根本不需要考慮這個問題。

More rope speed is worthless.

繩索速度越快越好。

If you jump like this or like this, you need to practice jumping just higher than the rope is thick.

如果你像這樣跳或像這樣跳，你需要練習跳得比繩子粗一些。

I often made this a personal challenge, testing myself to see how low I could jump while still clearing the rope.

我經常把這當作一項個人挑戰，測試自己在跳繩的同時還能跳多低。

As you jump higher for slower rope speeds, push through the balls of your feet and focus on your toes being the last thing to leave the ground.

當你以較慢的繩速跳得更高時，用腳掌用力，並將注意力集中在腳趾最後離開地面上。

Then leave them hanging down towards the floor.

然後讓它們垂向地面。

This is what I call jump follow through and it makes sure that all of your jump rope power is going straight down into the ground instead of being wasted in a direction that doesn't help propel you upwards.

這就是我所說的 "跳躍跟進"，它能確保你所有的跳繩力量都直接傳到地面，而不是浪費在無助於推動你向上的方向上。

Here's a low jump drill challenge for you.

這裡有一個低跳練習挑戰。

Test to see how many jumps you can do in 15 seconds.

測試您能在 15 秒內完成多少次跳躍。

Learn to push your speed limit, but without tripping.

學會加速，但不要絆倒。

Once you get a full 15 seconds with no trips, try to improve that score.

一旦你在 15 秒內沒有絆倒，就試著提高這個成績。

Nailing form is huge, but another gigantic problem exists that will sink your jump rope hopes and dreams ship faster than the iceberg that sank the Titanic.

保持良好的狀態固然重要，但另一個巨大的問題也存在，它會讓你的跳繩希望和夢想之船比泰坦尼克號沉沒的冰山更快地沉沒。

Let's fix it.

讓我們來解決它。

The big mistake beginners and intermediate jumpers make is thinking this is a one-stop shop, a one and done deal, a hit it and quit.

初學者和中級跳傘者會犯的最大錯誤就是認為這是一站式服務、一勞永逸的交易、打完就走。

You get the point.

你懂的。

Stand on the middle of your rope.

站在繩子中間。

You want the handles to come up anywhere between the bottom of your chest to the bottom of your rib cage.

你希望把手的位置在胸部底部到肋骨底部之間。

This is important because you want your rope length to be compatible with your now good form.

這一點很重要，因為您希望繩子的長度與您現在的良好姿勢相匹配。

If your rope is too long, which is a massive problem for a lot of people, it will cause hands and arms to be out of position, which in turn causes rotation mechanics to fall apart, leaving you back here.

如果你的繩子太長，這對很多人來說都是個大問題，它會導致手和手臂不到位，進而導致旋轉力學失效，讓你回到這裡。

At first you may feel like this length is too short.

起初，您可能會覺得這個長度太短。

Well, stop it.

好了，別說了。

I assure you it's not.

我向你保證不是這樣的。

In fact, it may still be too long.

事實上，時間可能還是太長了。

Here's how to tell.

如何辨別？

If it's too long, the rope will be slapping the ground causing excessive rope wear as well as bouncing up off the ground and into your feet causing trip ups.

如果太長，繩子會拍打地面，造成繩子過度磨損，並從地面彈起，落到你的腳上，造成絆倒。

No good.

不好

If it's too short, the rope won't or will barely make contact with the ground leading the trip ups from the rope catching on your feet directly.

如果太短，繩子不會或幾乎不會與地面接觸，從而導致繩子直接卡在腳上，造成絆倒。

Just be sure it's actually too short and not your hands drifting out of position causing the trip ups.

只需確保它確實太短，而不是你的手偏離了位置導致絆倒。

Do you know why you want your hands around hip level?

你知道為什麼要把手放在臀部附近嗎？

It's because this is typically around the midpoint of your body, meaning your rope with good form will clear your feet and your head without excessive rope slapping the ground.

這是因為這個位置通常在身體的中點附近，這意味著繩子在保持良好姿勢的情況下，可以讓你的雙腳和頭部保持平衡，而不會讓繩子過度拍打地面。

So a properly sized rope should only be skimming the ground.

是以，大小合適的繩索應該只在地面上滑行。

Now I need you to hear me here.

現在我需要你聽我說。

When you first size your rope, it's just a starting point.

第一次確定繩索尺寸時，這只是一個起點。

That's because as you dial in your form and technique consistency, which is a fancy way of saying keeping the same form throughout jumping, you'll very likely be able to shorten your rope more to gain better and better efficiency with your rope just skimming the ground.

這是因為當你調整好自己的姿勢和技術的一致性時，也就是在整個跳躍過程中保持同樣的姿勢時，你就很有可能縮短繩子的長度，從而提高繩子在地面上滑行的效率。

Just make sure to do this a little bit at a time.

確保每次只做一點點。

Every time you shorten your jump rope, you will need to make small adjustments to your form.

每次縮短跳繩時，你都需要對自己的姿勢進行微小的調整。

Typically lowering your hands a little bit.

通常是把手放低一點。

You can expect to trip more after shortening because now you have to find and get used to the new hand placement.

縮短後絆倒的次數會更多，因為現在你必須找到並適應新的手部位置。

Never cut your rope until you're sure it's the length that you want.

在確定繩索長度符合要求之前，切勿剪斷繩索。

If you have a PVC rope, I recommend using knots to start working your rope length shorter and shorter without worrying about cutting it too short.

如果你有一根 PVC 繩，我建議你使用繩結，開始時把繩子的長度越變越短，而不用擔心剪得太短。

Then you cut it once you know the exact length that you want.

然後，在確定了所需的確切長度後再進行切割。

Pro tip.

專業建議

I recommend leaving a length that you can knot once or twice to reach the shortest you're comfortable with.

我建議留出一定的長度，可以打一兩個結，達到你能接受的最短長度。

This guarantees you won't cut it too short while also giving you a rope with options based on what you want.

這樣既能保證你不會剪得太短，又能根據你的要求給你一根繩子，讓你有更多選擇。

If it's max speed or skills and footwork.

如果是最大速度或技能和步法。

Form and sizing alone can make a huge difference in your experience, but they do take practice to dial in.

外形和尺寸本身就會給您的體驗帶來巨大的不同，但它們確實需要練習才能調整好。

What if I told you, there was a surefire way to immediately improve your jump rope skills faster than you can say shamalama ding dong.

如果我告訴你，有一種萬無一失的方法，能讓你以比說 "shamalama ding dong "還快的速度立即提高跳繩技能，你會怎麼做呢？

Cause there is.

因為有。

There are speed ropes, freestyle ropes, beaded ropes, cheap ropes, expensive ropes, heavy ropes, and everything in between ropes.

有速度繩、自由式繩、串珠繩、廉價繩、昂貴繩、重繩，以及介於繩索之間的所有繩索。

So many ropes.

這麼多繩子

What should you choose?

您該如何選擇？

Well, it better not be this rope because you'll surely lose.

嗯，最好不是這根繩子，因為你肯定會輸。

Many beginners go the cheap route because I need to see if I like jump rope first.

很多初學者都會選擇便宜的方法，因為我需要先看看自己是否喜歡跳繩。

Let me help you.

我來幫你。

You won't.

你不會的。

Here's why.

原因就在這裡。

Because a cheap rope performs like a cheap rope.

因為廉價的繩子就是廉價的繩子。

It's a path to guarantee trips and frustration.

這是一條通往絆倒和挫折的必經之路。

However, that doesn't mean you have to spend a lot of your hard earned dough.

但是，這並不意味著您必須花費大量的血汗錢。

I recommend the 20 to $30 price range, but not just any rope.

我推薦 20 到 30 美元價位的繩子，但不是隨便什麼繩子都可以。

The key is to get a rope with a little weight to it, not in the handles, but in the rope itself.

關鍵是繩子要有一點重量，不是手柄的重量，而是繩子本身的重量。

This will provide you with better feel and feedback from your rope as it spins around your body, helping you instantly develop better timing and rhythm.

當繩子繞著你的身體旋轉時，這將為你提供更好的感覺和反饋，幫助你立即掌握更好的時機和節奏。

And I'm not just yanking your chain here.

我不是在耍你。

This is exactly what happened to me when I started and I could barely do 10 jumps.

這正是我剛開始時的情況，當時我只能勉強跳 10 下。

I got a new rope, not understanding this at the time, but it had more weight and bam, I was off to the races rolling out 50 plus jumps.

我買了一根新繩子，當時並不瞭解這一點，但它有更大的重量，"砰 "的一聲，我就跳了 50 多下。

Like it was nothing, baby.

就像什麼都沒發生一樣，寶貝

Now you're probably asking yourself, what is this mythical jump rope that destroys the evil whip, trip and tangle monsters.

現在你可能會問自己，這根能消滅邪惡的鞭子、絆腳石和糾纏怪獸的神祕跳繩到底是什麼？

Don't worry.

別擔心

I got you.

我抓住你了

It's a six millimeter PVC rope, which I have my favorite link down below with an extra discount.

這是一條六毫米長的 PVC 繩，我在下面有我最喜歡的鏈接，而且還有額外折扣。

This dude doesn't like to save money.

這傢伙不喜歡省錢。

I guarantee you'll notice and feel the difference immediately.

我保證你會立即注意到並感受到不同之處。

Now, even the best jump rope in the world, won't stop all trips.

現在，即使是世界上最好的跳繩，也無法阻止所有的旅行。

Cause trips happen.

因為旅行時有發生。

What you need to know is how to spot the causes of your trips so you can fix them.

您需要知道的是，如何發現導致您出差的原因，從而加以解決。

And I show you how to do that in this video right here.

我將在這段視頻中向你展示如何做到這一點。

Go on, click it.

來吧，點擊它。

It's a good one.

這是個好主意。