Page 208 - Muay Thai Training Exercises

one foot across the moving rope onto your other foot.
This is the fastest possible way to cross the rope.
• One-legged skip: skip several times with one foot across
the moving rope before changing legs. Beginners will
start to feel the intensity after ve skips. Advanced
athletes can easily perform twenty consecutive skips
on the same leg.
• Skipping with bent knees: pull one knee toward your
upper body while you jump across the rope with your
other leg. Then pull up your skipping leg and jump
with your other leg. Alternate the right and left legs,
and keep pulling up the knee of your opposite leg.
• Skipping with crossed arms: jump o the oor and
cross your arms in front of your body before the rope
goes under your feet. Uncross your arms as soon as the
rope is above your body.
• Double-rotation skip: jump with both feet far o the
ground and pull your knees toward your chest. In the
process, the rope passes twice before your feet return
to the oor. Only advanced athletes can use this
technique as it takes a lot of strength and good
coordination.