Jump Rope Fitness, Coaching Challenges and Longevity with Rachel Jablow (#14)

“You can retire from work, but you can never retire from working out” — Rachel Jablow

Rachel Jablow (IG: @get_roped or www.getroped.com) coaches jump rope classes full time in Chicago, spreading the jump rope flow and helping her clients make some serious fitness gains. As she describes during our conversation, Rachel’s drive to pick up a rope really started with utility. She wanted to get the most impactful workout done in the least amount. Of course, she was hooked after she started (as were the rest of us). We talk about this at length, and many other subjects, including advice for somebody starting a fitness class, changes in the fitness industry, dry needling muscle recovery, overcoming nervousness as a coach, and a whole lot more.

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

Selected Links

Scott Panchik’s Dry Needling Session

Show Notes

Rachel’s Background in Figure Skating (1:23)

Parent’s Influence on Fitness and Current Exercise (7:15)

Fitness for Rachel’s 101 Year Old Grandfather (9:17)

Choices Correlated with 101 Year Old Longevity (11:29)

Judging and Training Figure Skating (15:04)

Mental Blocks and Freezing During Competition (18:05)

Where Jump Rope Began for Rachel (22:38)

Form Adjustment with Injuries (27:26)

Creating a Jump Rope Class (29:37)

The Learner’s Mentality (31:48 )

Nervousness When Coaching (35:23)

First Jump Rope Class (37:11)

Changes in the Fitness Industry and Jump Rope (38:30)

Advice for Somebody Starting a Fitness Class (43:44)

Dry Needling Recovery Tool (47:20)

Maintaining Class Growth Over Time (52:26)

Future Goals for Jump Rope (58:26)

What is Jump Rope to You? (1:04:12)

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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:Jump Rope Programming and Athletic Training with Celina Furman (#13) Jump Rope Training in Track and Field with Professional Athlete Chari Hawkins (#15) →

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