Luke Boon – World Class Jump Rope Training & The Importance Of Mental Benchmarks (#65)

“It’s not how much you do, it’s what you do during your training.” —Luke Boon

Luke Boon is one of the most decorated jump rope athletes in the history of the sport. He’s a world record holder, a 28 time world champion, and coaches youth, adults and other elite competitive jumpers through his company Jump Force International. Luke has a wealth of knowledge and I know there are going to be several unlocks for you during this episode.

We talk about so many great subjects, including how to train freestyle at world class level, how to count your own triple under reps correctly, how and why Luke takes notes for all things jump rope, the importance of mental benchmarks on your speed scores, and a whole lot more. This entire episode is jam packed with awesomeness, but my favorite part is when we discuss speed training towards the second half of the episode. Luke trained new youth jumpers to reach a 30 second speed score of 87 in only 9 weeks. That blew my mind, and you absolutely do not want to miss how he achieved that incredible accomplishment.

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

Selected Links

Luke’s 2010 Routine

Luke’s 2008 Routine

Jump Force International

Show Notes

01:35 How Luke Boon Started Jump Roping

05:50 Other Sports Luke Has Done

08:21 Lessons Learned From Team Sports

09:14 Have You Ever Pushed Yourself Too Hard?

12:57 Recognizing Your Wins

14:58 The Main Element That Lead To Luke’s Success

25:44 The Key To Smooth Triple Unders

28:41 Nervousness During Competition

32:05 Luke’s Professional Career

35:24 How 2020 Impacted Luke’s Jump Rope Business

37:58 Coaching Jump Rope Virtually

43:24 How Luke Takes Notes

47:28 How Luke Has Dealt With Plateaus

49:00 Mindset Is The Key To World Record Scores

57:55 How Luke Trains Speed Events

1:03:12 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:LJ LaVecchia - Rethinking Competitive Jump Rope, Breaking Bones & Becoming A World Champion (#64) How To Start Jump Roping The Right Way with Jump Rope Veteran (#66) →

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