 what's up ladies and gentlemen welcome back to day four of our seven day challenge where we teach you how to get great at jumping rope today guys we're going to focus all on posture so the correct posture when you're jumping rope before we get into today's tutorial we're going to focus on jumping rope fast for two sets of 30 seconds which was the homework from yesterday so again just making sure that we get down yesterday's skill before before moving on to this one all right ladies and gentlemen to start things off practice from yesterday we're just practicing jumping rope at a high speed so again what you guys want to remember from yesterday is Brandon super low to the ground he's up a little bit higher on his toes than he normally would be so that he can reach the ground faster his elbows are in and his wrists are choked up on the handles a little bit and he's controlling everything making sure that rope is super tight as he whips it around and again guys this is just a lot a lot a lot of practice good guys second round here keep going fast keep practicing make sure to keep those feet to the ground knees are going to be slightly bent choke up on the handles with the wrists and just practice whipping that thing around posture when jumping rope is super important because without the correct posture and when you're jumping to eye off the ground it can cause numerous knee back and a lot of other pains in your body that you do not want next i'm going to give you you guys some b-roll of me just jumping rope with the correct posture let's check it out all right guys next up for posture what i want you guys to see here is look how straight my back is that's the most important part you don't want to be hunched over you don't want to be leaning too far back so the first thing i want you guys to notice is my back and my neck i'm looking straight forward just going straight up and down and this even goes into my legs check out my knees right here as you can see there's only a slight bend but my back does not bend when i'm jumping rope you really want to get this in your head that you are going straight up and down then the way that we do this to be honest with you is pick a spot on the ground where you're only coming up and down off that point and you just stay in that place that's going to help you to maintain that straight back like i talked about and your elbows should actually be still in line with your back as well because they should be inside as you spin the rope around so guys practice this it's not super complicated to get your posture down but you want to make sure that you're jumping straight up and down so to avoid injury so now guys we're going to do four sets of 30 seconds where not only are you focusing on proper hand placement your elbows everything we've talked about but also your posture maintaining a low impact to the ground knees slightly bent and your back is straight the entire time all right ladies and gentlemen four rounds on the jump rope today four rounds on the jump rope so taking what we learn this is the front angle for this first one i'm just straight up and down and nice and easily spinning the rope i'm up on my toes my elbows are in hands are jutting out to the sides of the hips as you can see here as i start to turn to the side it's a nice fluid motion up and down look guys jumping rope means doing less you don't need to be doing a whole lot of work when you're to jump rope successfully and that's the beautiful thing about it the less you do the longer you can jump which means the more calories you are going to burn onto the second one ladies and gentlemen let's keep going let's keep going come on give it your all here if you can't go super fast that's not so much what i'm concerned with that's fine but what i want you guys to focus on is just getting that proper posture down for jump rope because guys getting the fundamentals down as you see now that now that i'm turned to the side i'm literally going straight up and down you can put a board behind my back or wall and i'd probably stay right there third set ladies and gentlemen make it count make it count keep going again guys i'm gonna say this till i'm blue in the face but less is more less is more do less when you are jumping rope you should be doing less and last set ladies and gentlemen so speed up the rope is a little bit here what i want you guys to do is start off slower and if you'll notice in these last sets i kind of speed up my my rope a little bit just so that i'm jumping at a higher rate that's what i want you guys to do speed up the rope get intense with it and you don't have to jump rope for that long okay have a great one ladies and gentlemen make sure to stay tuned for tomorrow's video in this series of our how to jump rope ladies and gentlemen thank you for tuning in today be sure to check out the next video where we teach you be sure to check out the next video where we teach you how to correct jump rope mistakes it's very important to have a great posture when jumping rope because columbian police always ride by on their motorcycles