This is the most complex skill to learn so take your time in each step if necessary.
To start we will establish the pattern with empty hands first. Start with both hands on the right side of the body in a Propeller manner.
Step 1. Roll the circle with hands and cue yourself with saying loud ONE -> ONE -< ONE… Do about 8 reps.
Step 2. Both hands at the left side of the body. Both palms facing backward. “Slap” with your right hand that lefty will go behind the back toward the right side of the body. The right hand after “slap” also travels towards the right side. Do about 8 reps.
Step 3. Spread your arms apart. Don’t forget audible cueing for easier learning. Do about 8 reps.
Step 4. Grab your rope and hold only in the right hand. Repeat the previous three steps separately for 8 repetitions with audible cueing.
Step 5. Combine the previous 4 steps into one. While holding the rope with one hand perform all three-step sequence continuously.
Step 6. Hold the rope with both hands behind the back as you would be in the second step. Start rolling rope for 1 perfect Sneak repetition. It will sound: ONE -> TWO -> THREE -> STOP. Repeat 8 or more repetitions.
Step 7. Eliminate STOP and roll it continuously. Accumulate a good amount of quality repetitions before learning non-dominant side Sneak.
Step 8. Learn the non-dominant side Sneak.
Bonus skill. If you struggling with The Sneak, learn this one for more control in the back of your body.
To start, hold your rope in one hand and roll it in an underhand manner.
Lean slightly forward while rolling and reach rope handles with the opposite hand behind the back. Repeat the same on another side of the body.
Hold the rope in both hands behind the back and while rolling it in an underhand manner alternate from one side to another.
Integrate ropes into your training
Start integrating rope into your training to be more coordinated and move more effectively and more powerful.
Explode and “break the laws”
Wraps: let the rope wrap your arm to change the spinning direction.
From now you have plenty of options to play with the rope and examples how to incorporate into your training.
Don’t hesitate to break the laws and explore the possibilities of the rope.
You’ve learned fundamental rope flow patterns. Now it’s really that time to show the world your skills if you been hiding it that long.
Challenge us: create your own challenge by designing combos. Tag us @octomovescom, get featured on our page, or ask for feedback.
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