Jump Rope Training in Track and Field with Professional Athlete Chari Hawkins (#15)

“When you really don’t put your worth on how you do but instead on how you respond to how you do… Wow! Think about how much more fun everything is!”

— Chari Hawkins

Chari Hawkins (IG: @_charihawkins) is a Team USA Heptathlete competing on an international level. As she describes during our conversation, Rachel’s drive to pick up a rope really started with utility. Chari uses jump rope for her training, but she’s primarily focused on her sport, so we spend a little less time on jump rope specifics. However, Chari brings a lot to the table with fitness knowledge and mental strengthening, and she definitely delivers in this episode. We discuss a lot, including 7 hour workouts, using jump rope for volleyball training, the importance of recovery, pursuing progress vs perfection, and more.

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

Selected Links

DOHA World Championships

Red Light Therapy

Rapid Reboot Compression Massage

Chari Hawkins – Pursuit of Progress

Show Notes

1:26 Chari’s Athletic History

4:14 Chari’s Competitive Accomplishments

5:12 Using Jump Rope for Volleyball Training

7:47 What is Jump Rope to You?

11:33 Using Jump Rope During Warm Up for Track and Field

13:44 Training as an Elite Athlete

15:50 7-Hour Workouts

19:01 Managing a Healthy Relationship with Food

24:02 Why Chari Wants to Compete in the Olympics

29:54 The Importance of Recovery

36:38 Career as a Professional Athlete

38:54 Pursuing Progress vs. Perfection

44:44 Overcoming Anxiety During Competition

53:06 Creating Goals Instead of Hopes

1:01:19 How Chari Maintains Her Drive

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The name “TJ” is a shorthand term that refers

The name “TJ” is a shorthand term that refers to a Triple Under where you do a Swing, Toad Cross, and Open all in one jump.

BUT the most important part is that you can’t scale the name down to a Double or Single Under… The TJ specifically includes three rotations, so those have to happen in order for the skill to be a “TJ”

However, you can add more skills on top of the TJ! For example, you could have:

- TJ Quad
- TJ Quint
- TJ to Cross Quad
- TJ to EB Quad

#athomeworkout #ropeskipping #jumpropetricks #jumprope #skippingrope #doubleunder #tripleunder

Once you’ve got your Switch Cross, this is a rea

Once you’ve got your Switch Cross, this is a really cool combo to try out 👇

▶️ Swing
▶️ Cross
▶️ Switch Cross
▶️ Swing
▶️ Cross

This combo really tests your ability to keep your hands in the right positions the whole time!

Make sure the hand that is farther from your body during the Swing is the top hand during the Cross.

Plus you really want to make sure your hands are low, scooping the rope under your feet as you do each Cross 👌

#jumprope #skippingrope #beginnerjumprope #athomeworkout #ropeskipping #jumpropetricks

The Basic Cross is a little tricky to get smooth,

The Basic Cross is a little tricky to get smooth, but there’s a few things that make a huge difference with this skill.

The first is to make sure the Cross happens very close to your body. When your arms are far from your body, so is the rope! And that makes clearing the loop of the rope much harder haha.

The next thing to keep in mind (arguably the most important) is to point your hands DOWN, not out to the side. The rope needs to pass under your toes, so point your handles in that direction to make it easier!

You also don’t want a super wide Cross where your elbows almost touch. You can still do a Cross this way, but it’s way more energy than you need, and it’ll make future skill like Cross Doubles harder than neccesary.

#jumprope #skippingrope #beginnerjumprope #athomeworkout #footwork #ropeskipping #micrelease #jumpropetricks #jumpropefootwork

💥BACKWARDS LEG OVER TIPS The Backwards Leg Ove

💥BACKWARDS LEG OVER TIPS

The Backwards Leg Over is a little tricky to get into, but it’s actually easier to exit than forwards!

In this example I’m starting with a Backwards Swing, but you could start this in a variety of other skills, including a Backwards Cross.

The most important parts of this skill are:

1️⃣ The hand that goes under your leg should be underneath in the Swing. This is extremely important to making sure this combo feels easy!

2️⃣ You need to pull your leg up really high. The higher your leg, the easier it’ll be to finish the Leg Over!

3️⃣ Your hand that’s under your leg should be close to your calf/ankle. This will give you enough room to actually get the rope all the way around your body!

#athomeworkout #ropeskipping #jumpropetricks #jumprope #skippingrope #beginnerjumprope

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← Prev:Jump Rope Fitness, Coaching Challenges and Longevity with Rachel Jablow (#14) Examining Sport Jump Rope with Grand World Champion Brian Hsu (#16) →

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