Rope Climb

Set-up

• Stand under the rope and grip it high with both hands.
• Lift your knees and wrap the rope around one leg so it runs across the top of the other foot.

How to do it

1. Pinch the rope between your feet to lock it, then stand up to move your hands higher.
2. Bring your knees up, lock the rope with your feet again and repeat.
3. Climb down the same way, hand under hand, without sliding.

Coaching cues

• Your legs do most of the climbing: your arms just hold on.
• Keep the rope close to your body.

Common mistakes

• Climbing with the arms only.
• Sliding down, which burns the hands and legs.

Safety

• Use a mat under the rope, learn the foot lock near the floor first, and only climb as high as you can come down from under control.