Jump Rope Injury Prevention With Physical Therapist Francis Feraren (#69)

“Don’t hasten things just because you want to unlock [a new skill] today. You have to learn the biomechanics needed, and then eventually everything will follow.” – Francis Feraren

Francis Feraren is a registered Physical Therapist and an avid recreational jumper. We originally connected on a live I was doing where Francis was sharing some thoughts on injuries, and I knew I wanted to bring that great information to the podcast. So that’s exactly what we did! We discuss loads of different subjects, starting with healing from ankle sprains, flat footedness, shins splints, and jumpers knee (yes, we cover some major territory on injuries), we chat about how Francis structures his training sessions, what drives Francis to keep improving, learning patience from jump rope, and a bunch more!

You can listen to the podcast on Apple Podcasts, Spotify, Google, Stitcher and Overcast.

Selected Links

Mic Release Tutorial

Short Handle Beaded Rope

Ervin Concepcion

Show Notes

01:36 Why Francis Decided To Become A Physical Therapist

05:26 The Difference Between Physical Therapists And Certified Personal Trainers

07:49 General Tips On Recovering After An Ankle Sprain

11:46 In Person Physical Therapy Vs. Telemedicine

15:00 Jump Rope Shin Splints Cause, Prevention And Treatment

27:39 “Flat Foot” Condition, Plantar Fasciitis & Jumper’s Knee

32:57 When Francis Started Jump Roping

37:23 How Francis Structures His Jump Rope Training Sessions

42:06 The Best Rope To Learn The Mic Release

44:59 Learning The Mamba Release

48:09 Becoming Obsessed With Jump Rope

51:14 What Drives Francis To Keep Improving

54:59 Does Francis View Himself As A Practitioner Or Teacher?

1:00:43 Patience And Not Comparing Yourself To Others

1:05:44 What Is Jump Rope To You?

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Here’s each step of this combo: 👉 Swing 👉

Here’s each step of this combo:

👉 Swing
👉 Leg Over Swing
👉 Arm Wrap + Release
👉 Unwrap + Regrab
👉 Swing
👉 Basic Cross

Make sure you keep your hands really close, even as you’re doing all of this wrapping. Keep a smooth, even rhythm without speeding up the rope aggressively. Doing this will prevent handle from flying away from your body haha

And definitely don’t power through this combo with your entire arm. You want to use your wrist to rotate the rope and get that nice, smooth motion for this combo!

#jumprope #skippingrope #athomeworkout #ropeskipping #jumpropetricks

The Split Bound Handstand is where your feet split

The Split Bound Handstand is where your feet split apart (like a front straddle) right before bounding into the handstand position!

Remember: DON’T TRY THIS IF you haven’t already learned how do a Stepping Handstand Pull Through.

If you’re ready to try this, use your front leg to push off the ground to bound into the air.

Once you’re in the air, your back leg swings to rotate you into the handstand position.

This one is intimidating at first, and I would definitely recommend NOT full sending it right away! Take it slowly and only do small bounds into that handstand position at first 👌

#handstands #jumprope #skippingrope #doubleunders #handstand #athomeworkout #ropeskipping #jumpropetricks

This combo is: 👉 Toad Cross 👉 Toad Swing

This combo is:

👉 Toad Cross

👉 Toad Swing

👉 Elephant Cross

For this to work, you MUST use both hands to turn the rope! That might sound a little bit obvious, but it’s really easy to forget to use the hand that’s underneath the Toad leg.

As you go from the Toad Cross into the Toad Swing, use that Toad hand to rotate the rope as you transition into that Elephant position.

Make sure you go slowly so you don’t jump too early for the Elephant. If you wait until the rope comes all the way down to the ground before jumping, it’ll be way easier to do the Elephant Cross!

#jumprope #skippingrope #athomeworkout #ropeskipping #jumpropetricks

The Swing, Swing, Open, Open Quad is a classic ski

The Swing, Swing, Open, Open Quad is a classic skill!

You start this with a Swing, and then use the hand that’s farther away from your body to transition over your other hand to the other side.

Then pull the rope back to an open and finish with one final open rotation!

This one’s definitely tough, but the most important important thing to remember is to make sure your hands are really really efficient at doing that swing transition movement!

Your hands must be able to transition from one side to the other with very minimal movement in order to get this done. You could still complete the skill without efficient movement but it’s going to be a lot harder haha so keep all of these tips in mind as you try the SSOO Quad!

#jumprope #skippingrope #doubleunders #tripleunders #quadrupleunders #athomeworkout #ropeskipping #jumpropetricks

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← Prev:Pakhung - The Life Of A Competitive Jump Roper (#68) Sebastian Deeg - The Value Of Patience And Fundamentals To Accelerate Your Jump Rope Journey (#70) →

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