Coordination of skipping rope training to solve the incoordination of hands and feet
Why skipping rope can strengthen the body Coordination
Rope skipping can make the muscles of the upper and lower limbs plump, strong and elastic, and promote the growth and development of children’s muscles. When skipping rope, due to the rhythmic contraction of the muscles of the lower limbs, the weight of the body when landing has a suitable pressure on the bones of the lower limbs, which can stimulate bone enhancement and promote the growth of children’s bones and the development of joints and ligaments. When skipping short ropes, there is coordination between the upper and lower limbs of the rocking and jumping;
When skipping long ropes, there is coordination and cooperation between the partner rocking rope and the collective skipping rope. It can enhance the flexibility of the nervous system, exercise the children’s rapid response, sense of time and space, develop observation, judgment, accuracy and coordination of movements, promote the development of brain function, and cultivate their spirit of close cooperation.
In addition, when skipping rope, the human body’s demand for oxygen and nutrients increases. Children can use this to promote their cardiac systolic function, speed up blood circulation, and increase output to meet the needs of body activities. Because elementary school students are in an important stage of physical growth, skipping rope is very beneficial to the body.
How to skip rope to improve body coordination
As for skipping rope, it really can improve coordination, it depends on the coordination of upper wrist, arm and lower limb ankle , of course, including the coordination of the middle waist and abdomen.
The training method is also very simple. If you are a beginner, you can start with single shaking, that is, roll the rope and jump once, and then practice shaking slowly. In view of your requirements, At least you need to be able to double-shake, and more than 50 at a time will help. For bouncing, try landing on your toes with your ankles bouncing hard, it will help. In addition, your situation is probably not just a problem of coordination, because generally people at your height will not be unable to perform certain movements due to coordination. It is estimated that it is due to the lack of waist and abdominal strength. You can try Do some waist and abdominal strength training, such as lying on your back with both heads, raising your upper and lower limbs at the same time, reaching your feet with your hands, and then returning to lying flat, taking care not to touch the ground with your feet, and then continue. {, sit-ups, and back muscle exercises {you lie on your stomach, one person presses your legs, preferably your ankles, your hands hold your head or are wrapped around your waist, and lift your upper body with your waist strength} Both head up and back Muscle exercises not only require strength but also whole-body coordination, which also improves strength coordination, which is the most important thing. However, it seems a little difficult, you can start with sit-ups first, and then slowly work your way up to the ends. This will definitely help you.
Solving the incoordination of the hands and feet in the teaching method of skipping rope
Hand-rope error
Some students will rotate their hands inward when they are rocking the rope , or the rocking rope is discontinuous, or the force used is uneven and the rocking rope is interrupted. The solution is to grab two rope ends with one hand, and practice with one hand and the other. The teacher can hold the hand of the student holding the rope end and shake it together to help the students find the feeling and become familiar with the rope. In this way, 25% of the students can initially jump up coherently. But be careful that it must be spread out so as not to be thrown by the rope.
Foot Jumping Mistake
Beginner skipping rope students should jump with both feet together. When practicing, ask a student with a good skipping rhythm to jump rope in the middle, and the other students stand around to imitate the jumping with their bare hands, and practice the rhythm with their feet. Ask students to keep an eye on the skipping rope during practice to get a feel for it. It is also possible to gang up with one, that is, a student who can dance and a classmate who can’t dance together. With this method, about 20% of the students can initially jump coherently.
Mismatch of hands and feet
Quick hands and slow feet, slow hands and fast feet, and lack of coordination between hands and feet are the most common mistakes students make. The solutions for this error are:
1) Jump rope. The students hold a rope in each of their left and right hands, swing their hands at the same time, and jump with their feet together.
2) Group jump rope. Two students threw a long rope in the middle of the field, and the other students looked at the rope and jumped with their feet. This method is more effective than the single jump rope. More than a dozen students jumped and fell at the same time, making it easy for students to master the rhythm.
3) Intensive training for rope shaking and jumping. Ask the students to hold the rope by themselves, throw the rope over their heads, pause for a pat, then jump over the rope with both feet and pull the rope back with both hands. After one can jump skillfully, jump two in a row, and then increase one by one. This method is effective for students with poor sense of rhythm, but it is prone to deformation of the rope shaking. So teaching should be different from person to person.
