by Pippa Teague, Strength Coach | Sep 6, 2019 | Client Achievements, Flexibility, Jumprope, Ladies, lifts, Personal training, Running, strength training, Uncategorized
-Pippa Teague
Infinite Potential Personal Trainer/Strength coach
NASM CPT
Starting in May 2019, Niamh, Isabel, Grace and Georgia have been working with me twice a week for personal training sessions.
They are all competitive Irish dancers and their teacher wanted them to improve overall strength and power to perform jumps and upper body control to help them in their dancing performances.
From day 1 they showed amazing discipline and hard work. Even though they are young (11-14) they definitely know what they need to do and are motivated to be able to achieve their goals, trying anything I ask of them (without complaining !) and putting their full effort into it.
They even made it to their sessions twice a week during summer vacation!
We work mainly on building strength using dumbbells, kettlebells, barbells, resistance bands and body weight in a circuit style or CrossFit style workout.
I love working with different kids involved in different sports. It’s so fun watching them improve and to see results! It can be challenging at times to keep the workouts fun and varied but I look forward to my sessions with them.
Niamh and Isabel’s mom, Claire said ‘The girls love working with Pippa, they tell me that they have a lot of fun even though it’s hard work! Their power and strength have definitely improved. They have a lot more body awareness and control. I can actually see the physical changes in their legs! ‘
They all recently competed in the North American Irish Dance Championships and all four got recalls! Grace also qualified and is heading to Dublin to compete in the World Championships this April!
I am very proud of these girls and can’t wait to see what else they can achieve!
by Pippa Teague, Strength Coach | May 1, 2019 | Conditioning, Exercise advice, Jumprope, strength training, Uncategorized
By Pippa Teague NASM CPT, WS
Infinite Potential Personal Trainer, Orangetheory coach, Professional Figure Skating Coach
I love double unders and jump rope in general but I know dubs don’t come easy to everyone and there are some tricks and tips that can help!
In general, jump rope is a great conditioning tool. As a competitive figure skater I would use it frequently to warm up in the rink and before competitions. It is light and easy to bring to smaller spaces and gets that heart rate up fast!
Being effiecent in jump rope and getting those dubs will help to improve the following:
-Speed
-Coordination
-Endurance
-Body control
-Strength
-Power
-Reaction speed
Here is my guide to achieving your first double under.
First make sure you are efficient with your single unders. Be able to quickly manage about 20 in a row unbroken. A big mistake I see very often is trying to make large circles with the arms in order to bring the rope through. Try to keep your wrists and arms close to your side. A trick to help is to squeeze a rolled up towel under each arm. As you jump the wrists actually flick down. So think about your thumb turning a tight circle towards the ground as you jump upwards. Timing should be even and smooth. Focus on one point in front of you.
Single unders
Double under timing.
Penguin taps:
Without the rope jump up and tap your legs twice. This is how fast you need to be doing the flick motion with your wrists. The jump itself should not change, you want to jump higher for the double under but legs should look the same. Often times people will bend the knees up in a tuck fashion. Try to avoid this. Toes should still leave the ground last and legs stay straight.
Once you feel like you have the singles down you should start trying a couple of doubles mixed in. Use the timing of the singles to help flow you into a double so it might be something like single-single-single -double-single
When you can manage this, try to get two in a row. The hardest part is the timing and jumping straight into the next one.
Double unders
Good luck and tag me in your double under journey !
by Pippa Teague
Infinite Potential Personal Trainer, Orangetheory coach, Professional figure skating coach
NASM CPT, WS
