「二重跳びがどうしてもできない…」 そんなお子さんでも、コツと正しい練習法さえ知れば必ず上達できます！縄跳びが苦手な子でも大丈夫。二重跳びのコツ・縄の選び方・ステップ別練習法を幼児〜小学生の保護者向けにわかりやすく解説します。二重跳びはなぜ難しい？ 二重跳びに必要な基本動作とコツ「なんでうちの子だけできないんだろう…」と悩んだことはありませんか？実は、二重跳びは大人が見るよりずっと複雑な動作なんです。石川県の小学生1022名を対象にした研究によると、二重跳びが連続5回以上跳べる子どもの割合は1年生で約9.2%、3年生で約65.9%、6年生で約75.7%と報告があります※¹。つまり、6年生になっても約24%の子どもが連続5回以上の二重とびの習得ができていないというデータがあります。「練習すればすぐできる」と思いがちですが、二重跳びにはそれなりの理由がある「難しさ」が潜んでいます。1回のジャンプの間に縄を2回くぐらせるには、次の3つを同時に・高いレベルでこなす必要があります。- 縄を速く・安定して回す力（手首の回転スピード）- 高さと素早いジャンプ（滞空時間を作るタイミング）- 縄の速さとジャンプのタイミングを合わせる感覚（協調性）この3つのうち一つでも欠けると、「縄が足に引っかかる」「跳べるのに縄が身体にあたる」という状態になります。とくに子どもは身体を「く」の字にして跳んだり、着地後にしゃがんでしまったり、縄を早く回そうと脇が開き肩で回したりなど、個人差が大きく、教え方次第で上達のスピードが大きく変わります。ただ「何度も跳んでみよう」と繰り返すだけでは、なかなか上達しないのはそのためです。※1 宮口和義，他．児童期における効果的な「縄跳び運動」の指導法―二重跳び習得に向けたスピード跳びの活用―．石川県立大学紀要．2022;5:105-111.論文を見る 二重跳びができると子どもの体力にはどんなメリットがある？二重跳びって、ただの「技」だと思っていませんか？実は、継続して練習・実施することで子どもの体力・運動能力全体に、幅広いメリットをもたらしてくれます。また、複数の研究をまとめて検討した分析においても、なわとび運動は、下記の内容に有効であることが示されています※²’³（二重跳びは負荷が高いため、より高い効果が期待できます）。① 持久力の向上縄跳びは有酸素運動の一種です。短時間でも心拍数が上がりやすく、心肺機能や全身の持久力を効率よく鍛えられます。縄跳びは、最大酸素摂取量の数値の向上が報告されています※³。これは一言でいうと『酸素を取り込む体の器』が大きくなったということです。エネルギーを効率よく作れるようになったため、疲れを感じにくくなり、今まで以上に長く元気に動けるようになります。② 速度・瞬発力・敏捷性・身体操作能力（コーディネーション）の発達縄跳びは「高く・素早いジャンプ」という瞬発的な動作に加え、縄の動きに全身を合わせる「調整力」を同時に養います。研究結果によると、縄跳びは単なる速度向上だけでなく、コーディネーション能力を大きく高めることが判明しています※²。特に「自分の体を巧みに操る力」が飛躍的に向上するため、あらゆるスポーツの土台作りに最適です。③ バランス感覚や姿勢の強化縄を回しながら一定のリズムで跳び続ける動作は、跳躍と着地を繰り返す中で常に重心を安定させる必要があります。縄跳びは単に静止した姿勢を保つだけでなく、運動中の動的バランス能力を高めることが示されています※²。体幹深層部への適切な刺激（インナーマッスルの活性化）が得られるため、ブレにくいしなやかな姿勢の土台を作ることができます。※2 Zhao Q, et al. "Jumping Rope Improves the Physical Fitness of Preadolescents Aged 10–12 Years: A Meta-Analysis." J Sports Sci Med. 2023;22(2):367–380. 論文を見る※3 Shao S, et al. "Integrating interval jump rope exercise into a school setting improve body composition, cardiorespiratory fitness and glycolipid metabolism parameters in adolescents with overweight and obesity: a randomized controlled trial." BMC Pediatr. 2025;25(1):945. 論文を見る なぜ二重跳びが上手にできないのか よくある失敗と対策「練習しているのに、どうしても二重跳びが1回も跳べない……」 そう感じるとき、体の中では必ず何らかの「エラー（原因）」が起きています。今回は、現場の知見×理学療法士による専門的視点での二重跳びがうまくいかない原因とその具体的な解決策をまとめました。上手くできないサイン原因の正体改善ポイント縄が足元で通り抜けないジャンプの質＋縄回転のロスつま先での連続ジャンプ手首でのコンパクト回し「く」の字跳び滞空時間の作り方（足を無理にあげて時間を稼ごうとしている）背筋を伸ばして「一本の棒」に着地でしゃがむ地面の反発を使えていない足裏をベタっとつけず、つま先で「弾む」腕がパタパタ（脇が開く）手首のコントロール不足、大きな力で回そうとしている脇にタオルを挟むイメージ最初から完璧に跳べる人はいません。大切なのは、焦らずに「今、自分の体はどう動いているかな？」と観察することから始めることです。この記事で紹介するコツを、ぜひ自分のペースで一つずつ試してみてください。 「コツコツ」の積み重ねが、ある日突然の「できた！」に変わる瞬間を、一緒に目指しましょう。上手に縄跳びや二重跳びができるようになるための道具「縄跳び」とひとことで言っても、目的によって合うものが全く違います。まずは、お子さまがどの目的に当てはまるかチェックしてみましょう。目的が決まると、選ぶべき縄跳びも自然と決まります。・ はじめて縄跳びに挑戦するお子さま（4〜5歳）この時期のお子さまには、ビーズロープがおすすめです。✔ 適度な重さで回しやすい✔ 音が出るのでリズムが取りやすい→ はじめてでも「回す感覚」と「タイミング」をつかみやすくなります。ビニール製も使えますが、軽いため最初は少し難しく、ねじれにも注意が必要です。・ 二重跳びにチャレンジしたいお子さま二重跳びには、ビニール製の縄跳びがおすすめです。✔ 軽くて速く回せる✔ スピードが出しやすい→ 効率よく回転できるので、成功しやすくなります。・ 回数を増やしたい・記録に挑戦したいお子さま回数を伸ばしたい場合は、ワイヤーロープがおすすめです。✔ 回しやすく、疲れにくい✔ 競技でも多くの選手が使用ただし、屋外では使えない（すぐに傷む）ため、体育館などの室内で使いましょう。二重跳びが上手になる！ 縄跳び初心者向けの練習法とポイント二重跳びを成功させるには、「縄回し・ジャンプ・タイミング」の３つの力をバランスよく伸ばすことが大切です。本記事では、初心者でも取り組みやすい７つの練習法を厳選して紹介。速く回すコツや高く跳ぶ意識、音を使ったタイミングの取り方、手足を連動させる動きづくりまで、段階的にわかりやすく解説します。確実に上達したい方におすすめです。① 脇を締め「前腕（ひじ下）の返し」で縄を鋭く回す感覚を身につけましょう！縄跳び二重とびの熟練者は、手首の動きを最小限に抑えつつ、前腕の筋肉をフル活用して手首を回す速度を大幅に高めています※⁴。二重とびにチャレンジ中のお子様は、まず脇を締め、「手首だけ」で回そうとせず、肘下を鋭く振ることで縄を高速で回す感覚を掴んでください。※4 Li H. "Biomechanical characterization of different rope skipping movements based on three-dimensional motion capture and electromyographic signal acquisition." Mol Cell Biomech. 2024;21(4):1018. 論文を見る② 1秒に2.3回転を目指そう！ 二重とび攻略のスピード練習法！二重とび習得への近道は、前とびの「スピード」にあります。30秒で前とびを70回跳べることを目指しましょう！ 1秒間に2.3回跳ぶには、無駄な腕の振りを抑え、手首だけでコンパクトに回す「巧緻性」が不可欠です。実際、30秒間で70回以上前とびができれば、二重とびを1回跳べる可能性が高いことが示されました※¹。③ 素早くとぼう「接地時間」を短くする！ アンクルホップ練習二重跳び攻略には「滞空時間」の確保と「接地時間」の制御が不可欠です！ 膝を伸ばしたまま、かかとをつけず素早く地を蹴る「アンクルホップ」で、バネのような瞬発力を養います。これらは「SSC」という運動理論に基づいた効率的な練習法です※⁵。筋肉をバネのように使う感覚を掴めば、最小限の力で鋭く高い跳躍が可能になり、二重跳びの成功率は格段に上がります。※5 Saunders PU, et al. "Short-term plyometric training improves running economy in highly trained middle and long distance runners." J Strength Cond Res. 2006;20(4):947–954. 論文を見る④ 「滞空時間」を生み出す垂直跳びの意識二重跳び上達の鍵は、単なる筋力ではなく「滞空」と「接地」のリズムを脳で一致させることです。研究では、滞空時間と接地時間を一定に保つ「ホッピング練習」が、跳躍の安定性を高め、連続成功回数を増やすことが示されています※⁶。高く跳ぼうと力むのではなく、メトロノーム等の一定のリズムに合わせて「滞空時間を一定に制御する」感覚を養いましょう 。※6 武田誠司,他.「なわとび３回旋跳びの習得方法 −跳躍高と跳躍頻度を規定したホッピングエクササイズを用いて−」スポーツパフォーマンス研究.2013;5:55-63 論文を見る⑤「縄の音」でタイミングをつかむアスリートは無意識に動作音を脳内で統合し、運動の精度を高めていることが示されています※⁷。縄が空を切る「シュッ」という音を正しく知ることは、理想の動きを脳に刻む強力な戦略になります。※7 Agostini T, et al. "Enhancing Perceptual-Motor Skills in Sports: The Role of Ecological Sounds." J Intell. 2024;12(2):15. 論文を見る【効果音】二重跳びをする音 - ポケットサウンド - フリー効果音素材・BGMダウンロード⑥ リズムを崩さずギアチェンジ！「ト・ト・トン」で繋ぐ移行%3Cblockquote%20class%3D%22instagram-media%22%20data-instgrm-captioned%20data-instgrm-permalink%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXLAbjMj26i%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20data-instgrm-version%3D%2214%22%20style%3D%22%20background%3A%23FFF%3B%20border%3A0%3B%20border-radius%3A3px%3B%20box-shadow%3A0%200%201px%200%20rgba(0%2C0%2C0%2C0.5)%2C0%201px%2010px%200%20rgba(0%2C0%2C0%2C0.15)%3B%20margin%3A%201px%3B%20max-width%3A540px%3B%20min-width%3A326px%3B%20padding%3A0%3B%20width%3A99.375%25%3B%20width%3A-webkit-calc(100%25%20-%202px)%3B%20width%3Acalc(100%25%20-%202px)%3B%22%3E%3Cdiv%20style%3D%22padding%3A16px%3B%22%3E%20%3Ca%20href%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXLAbjMj26i%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20style%3D%22%20background%3A%23FFFFFF%3B%20line-height%3A0%3B%20padding%3A0%200%3B%20text-align%3Acenter%3B%20text-decoration%3Anone%3B%20width%3A100%25%3B%22%20target%3D%22_blank%22%3E%20%3Cdiv%20style%3D%22%20display%3A%20flex%3B%20flex-direction%3A%20row%3B%20align-items%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22background-color%3A%20%23F4F4F4%3B%20border-radius%3A%2050%25%3B%20flex-grow%3A%200%3B%20height%3A%2040px%3B%20margin-right%3A%2014px%3B%20width%3A%2040px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3A%20flex%3B%20flex-direction%3A%20column%3B%20flex-grow%3A%201%3B%20justify-content%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20margin-bottom%3A%206px%3B%20width%3A%20100px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20width%3A%2060px%3B%22%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3Cdiv%20style%3D%22padding%3A%2019%25%200%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3Ablock%3B%20height%3A50px%3B%20margin%3A0%20auto%2012px%3B%20width%3A50px%3B%22%3E%3Csvg%20width%3D%2250px%22%20height%3D%2250px%22%20viewBox%3D%220%200%2060%2060%22%20version%3D%221.1%22%20xmlns%3D%22https%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20xmlns%3Axlink%3D%22https%3A%2F%2Fwww.w3.org%2F1999%2Fxlink%22%3E%3Cg%20stroke%3D%22none%22%20stroke-width%3D%221%22%20fill%3D%22none%22%20fill-rule%3D%22evenodd%22%3E%3Cg%20transform%3D%22translate(-511.000000%2C%20-20.000000)%22%20fill%3D%22%23000000%22%3E%3Cg%3E%3Cpath%20d%3D%22M556.869%2C30.41%20C554.814%2C30.41%20553.148%2C32.076%20553.148%2C34.131%20C553.148%2C36.186%20554.814%2C37.852%20556.869%2C37.852%20C558.924%2C37.852%20560.59%2C36.186%20560.59%2C34.131%20C560.59%2C32.076%20558.924%2C30.41%20556.869%2C30.41%20M541%2C60.657%20C535.114%2C60.657%20530.342%2C55.887%20530.342%2C50%20C530.342%2C44.114%20535.114%2C39.342%20541%2C39.342%20C546.887%2C39.342%20551.658%2C44.114%20551.658%2C50%20C551.658%2C55.887%20546.887%2C60.657%20541%2C60.657%20M541%2C33.886%20C532.1%2C33.886%20524.886%2C41.1%20524.886%2C50%20C524.886%2C58.899%20532.1%2C66.113%20541%2C66.113%20C549.9%2C66.113%20557.115%2C58.899%20557.115%2C50%20C557.115%2C41.1%20549.9%2C33.886%20541%2C33.886%20M565.378%2C62.101%20C565.244%2C65.022%20564.756%2C66.606%20564.346%2C67.663%20C563.803%2C69.06%20563.154%2C70.057%20562.106%2C71.106%20C561.058%2C72.155%20560.06%2C72.803%20558.662%2C73.347%20C557.607%2C73.757%20556.021%2C74.244%20553.102%2C74.378%20C549.944%2C74.521%20548.997%2C74.552%20541%2C74.552%20C533.003%2C74.552%20532.056%2C74.521%20528.898%2C74.378%20C525.979%2C74.244%20524.393%2C73.757%20523.338%2C73.347%20C521.94%2C72.803%20520.942%2C72.155%20519.894%2C71.106%20C518.846%2C70.057%20518.197%2C69.06%20517.654%2C67.663%20C517.244%2C66.606%20516.755%2C65.022%20516.623%2C62.101%20C516.479%2C58.943%20516.448%2C57.996%20516.448%2C50%20C516.448%2C42.003%20516.479%2C41.056%20516.623%2C37.899%20C516.755%2C34.978%20517.244%2C33.391%20517.654%2C32.338%20C518.197%2C30.938%20518.846%2C29.942%20519.894%2C28.894%20C520.942%2C27.846%20521.94%2C27.196%20523.338%2C26.654%20C524.393%2C26.244%20525.979%2C25.756%20528.898%2C25.623%20C532.057%2C25.479%20533.004%2C25.448%20541%2C25.448%20C548.997%2C25.448%20549.943%2C25.479%20553.102%2C25.623%20C556.021%2C25.756%20557.607%2C26.244%20558.662%2C26.654%20C560.06%2C27.196%20561.058%2C27.846%20562.106%2C28.894%20C563.154%2C29.942%20563.803%2C30.938%20564.346%2C32.338%20C564.756%2C33.391%20565.244%2C34.978%20565.378%2C37.899%20C565.522%2C41.056%20565.552%2C42.003%20565.552%2C50%20C565.552%2C57.996%20565.522%2C58.943%20565.378%2C62.101%20M570.82%2C37.631%20C570.674%2C34.438%20570.167%2C32.258%20569.425%2C30.349%20C568.659%2C28.377%20567.633%2C26.702%20565.965%2C25.035%20C564.297%2C23.368%20562.623%2C22.342%20560.652%2C21.575%20C558.743%2C20.834%20556.562%2C20.326%20553.369%2C20.18%20C550.169%2C20.033%20549.148%2C20%20541%2C20%20C532.853%2C20%20531.831%2C20.033%20528.631%2C20.18%20C525.438%2C20.326%20523.257%2C20.834%20521.349%2C21.575%20C519.376%2C22.342%20517.703%2C23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%3E%3C%2Fscript%3Eいきなり二重跳びを回し続けるのではなく、まずは「普通・普通・二重」のリズムで１回だけ混ぜる練習から始めましょう。大切なのは、二重跳びの直前で高く跳ぼうと構えすぎないことです。普通跳びの安定したリズムの中で、一瞬だけ手首の回転を速める「ギアチェンジ」の感覚を養います。着地後に止まらず、再びスムーズに普通跳びへ戻れれば、空中姿勢と回転速度が正しくコントロールできている証拠です。⑦ 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mbed.js%22%3E%3C%2Fscript%3E二重跳びは、縄を回す手と跳ぶ足を「同じタイミング」で動かす協調運動が欠かせません。まずは縄なしで、ジャンプしながら手を2回叩く練習からスタート。「跳ぶ→パパン」のリズムを体に覚えさせましょう。ジャンプをしながら手を叩く動きは、「手足の連動する力※⁸」を養うことができ、二重跳びが成功しやすくなります。※8 Bobbio T, et al. "Interlimb Coordination: An Important Facet of Gross-Motor Skill Ability." Early Child Res Pract. 2009;11(2). 論文を見る二重跳びを上達させるための練習スケジュールとは二重跳びを上達させるには、要素ごとに整理した練習が効果的です。「跳躍」「縄回し」「タイミング」「その他（平衡反応・運動企画・協調性）」の４つに分け、無理なく継続できる練習スケジュールを提案します。段階的に能力を高めることで、成功率を着実に向上させる方法を解説します。【初級】：基礎固め- 平衡反応練習（縄なし）：ケンケンジャンプ・前後左右ジャンプ etc- 運動企画・協調性：1回の跳躍で2回拍手・1回跳躍で2回太もも叩き etc【中級】：跳躍関連- アンクルホップ練習、ホッピング練習、リバウンドジャンプ- つま先ジャンプ練習【上級】：縄回し関連- 普通跳び→二重跳び1回への移行練習- 30秒で前とび70回練習、脇にタオルを挟んで縄回し練習【発展】：タイミング関連、連続に挑戦！- 二重跳びを連続2〜3回にトライ- 二重とびの縄の音の違いが分かる、つま先ジャンプと縄回しの組み合わせ練習たのしく二重跳びの練習をするためのアイデア① めざせ音速！「30秒・前とび70回」スピードスター選手権%3Cblockquote%20class%3D%22instagram-media%22%20data-instgrm-captioned%20data-instgrm-permalink%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXLPqKiCVzl%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20data-instgrm-version%3D%2214%22%20style%3D%22%20background%3A%23FFF%3B%20border%3A0%3B%20border-radius%3A3px%3B%20box-shadow%3A0%200%201px%200%20rgba(0%2C0%2C0%2C0.5)%2C0%201px%2010px%200%20rgba(0%2C0%2C0%2C0.15)%3B%20margin%3A%201px%3B%20max-width%3A540px%3B%20min-width%3A326px%3B%20padding%3A0%3B%20width%3A99.375%25%3B%20width%3A-webkit-calc(100%25%20-%202px)%3B%20width%3Acalc(100%25%20-%202px)%3B%22%3E%3Cdiv%20style%3D%22padding%3A16px%3B%22%3E%20%3Ca%20href%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXLPqKiCVzl%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20style%3D%22%20background%3A%23FFFFFF%3B%20line-height%3A0%3B%20padding%3A0%200%3B%20text-align%3Acenter%3B%20text-decoration%3Anone%3B%20width%3A100%25%3B%22%20target%3D%22_blank%22%3E%20%3Cdiv%20style%3D%22%20display%3A%20flex%3B%20flex-direction%3A%20row%3B%20align-items%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22background-color%3A%20%23F4F4F4%3B%20border-radius%3A%2050%25%3B%20flex-grow%3A%200%3B%20height%3A%2040px%3B%20margin-right%3A%2014px%3B%20width%3A%2040px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3A%20flex%3B%20flex-direction%3A%20column%3B%20flex-grow%3A%201%3B%20justify-content%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20margin-bottom%3A%206px%3B%20width%3A%20100px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20width%3A%2060px%3B%22%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3Cdiv%20style%3D%22padding%3A%2019%25%200%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3Ablock%3B%20height%3A50px%3B%20margin%3A0%20auto%2012px%3B%20width%3A50px%3B%22%3E%3Csvg%20width%3D%2250px%22%20height%3D%2250px%22%20viewBox%3D%220%200%2060%2060%22%20version%3D%221.1%22%20xmlns%3D%22https%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20xmlns%3Axlink%3D%22https%3A%2F%2Fwww.w3.org%2F1999%2Fxlink%22%3E%3Cg%20stroke%3D%22none%22%20stroke-width%3D%221%22%20fill%3D%22none%22%20fill-rule%3D%22evenodd%22%3E%3Cg%20transform%3D%22translate(-511.000000%2C%20-20.000000)%22%20fill%3D%22%23000000%22%3E%3Cg%3E%3Cpath%20d%3D%22M556.869%2C30.41%20C554.814%2C30.41%20553.148%2C32.076%20553.148%2C34.131%20C553.148%2C36.186%20554.814%2C37.852%20556.869%2C37.852%20C558.924%2C37.852%20560.59%2C36.186%20560.59%2C34.131%20C560.59%2C32.076%20558.924%2C30.41%20556.869%2C30.41%20M541%2C60.657%20C535.114%2C60.657%20530.342%2C55.887%20530.342%2C50%20C530.342%2C44.114%20535.114%2C39.342%20541%2C39.342%20C546.887%2C39.342%20551.658%2C44.114%20551.658%2C50%20C551.658%2C55.887%20546.887%2C60.657%20541%2C60.657%20M541%2C33.886%20C532.1%2C33.886%20524.886%2C41.1%20524.886%2C50%20C524.886%2C58.899%20532.1%2C66.113%20541%2C66.113%20C549.9%2C66.113%20557.115%2C58.899%20557.115%2C50%20C557.115%2C41.1%20549.9%2C33.886%20541%2C33.886%20M565.378%2C62.101%20C565.244%2C65.022%20564.756%2C66.606%20564.346%2C67.663%20C563.803%2C69.06%20563.154%2C70.057%20562.106%2C71.106%20C561.058%2C72.155%20560.06%2C72.803%20558.662%2C73.347%20C557.607%2C73.757%20556.021%2C74.244%20553.102%2C74.378%20C549.944%2C74.521%20548.997%2C74.552%20541%2C74.552%20C533.003%2C74.552%20532.056%2C74.521%20528.898%2C74.378%20C525.979%2C74.244%20524.393%2C73.757%20523.338%2C73.347%20C521.94%2C72.803%20520.942%2C72.155%20519.894%2C71.106%20C518.846%2C70.057%20518.197%2C69.06%20517.654%2C67.663%20C517.244%2C66.606%20516.755%2C65.022%20516.623%2C62.101%20C516.479%2C58.943%20516.448%2C57.996%20516.448%2C50%20C516.448%2C42.003%20516.479%2C41.056%20516.623%2C37.899%20C516.755%2C34.978%20517.244%2C33.391%20517.654%2C32.338%20C518.197%2C30.938%20518.846%2C29.942%20519.894%2C28.894%20C520.942%2C27.846%20521.94%2C27.196%20523.338%2C26.654%20C524.393%2C26.244%20525.979%2C25.756%20528.898%2C25.623%20C532.057%2C25.479%20533.004%2C25.448%20541%2C25.448%20C548.997%2C25.448%20549.943%2C25.479%20553.102%2C25.623%20C556.021%2C25.756%20557.607%2C26.244%20558.662%2C26.654%20C560.06%2C27.196%20561.058%2C27.846%20562.106%2C28.894%20C563.154%2C29.942%20563.803%2C30.938%20564.346%2C32.338%20C564.756%2C33.391%20565.244%2C34.978%20565.378%2C37.899%20C565.522%2C41.056%20565.552%2C42.003%20565.552%2C50%20C565.552%2C57.996%20565.522%2C58.943%20565.378%2C62.101%20M570.82%2C37.631%20C570.674%2C34.438%20570.167%2C32.258%20569.425%2C30.349%20C568.659%2C28.377%20567.633%2C26.702%20565.965%2C25.035%20C564.297%2C23.368%20562.623%2C22.342%20560.652%2C21.575%20C558.743%2C20.834%20556.562%2C20.326%20553.369%2C20.18%20C550.169%2C20.033%20549.148%2C20%20541%2C20%20C532.853%2C20%20531.831%2C20.033%20528.631%2C20.18%20C525.438%2C20.326%20523.257%2C20.834%20521.349%2C21.575%20C519.376%2C22.342%20517.703%2C2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2%3E%3C%2Fscript%3E二重跳びに必要な「手首の速さ」と「瞬発力」を養うため、30秒間で前とび70回を目指しましょう！1秒間に2回以上のハイスピードで跳び続けるこの挑戦は、まるで短距離走のようです。ポイントは、つま先での連続跳びと腕の回転速度です。70回をクリアする頃には、二重跳びを楽に回せるだけの「腕の回転速度」が自然と身についています。② 脇締め徹底！「タオルホールド・リバウンドジャンプ」両脇にタオルを挟み、落とさないようにその場で連続ジャンプを行います。脇を締めることで体の軸が安定し、二重跳びに必要な「姿勢の安定」を習得できます。練習の鍵は、踵をつけずにつま先で地面を弾く「リバウンドジャンプ」です。膝を曲げすぎず、足首のバネを強化して高く跳ぶ意識を持ちましょう。タオルを落とさず、一定のリズムで高く跳び続けられたら、安定した二重跳びの土台は完成です！③ 空中でパパンッ！「二重跳びエアドラム」チャレンジ%3Cblockquote%20class%3D%22instagram-media%22%20data-instgrm-captioned%20data-instgrm-permalink%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXK7nAFkxGI%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20data-instgrm-version%3D%2214%22%20style%3D%22%20background%3A%23FFF%3B%20border%3A0%3B%20border-radius%3A3px%3B%20box-shadow%3A0%200%201px%200%20rgba(0%2C0%2C0%2C0.5)%2C0%201px%2010px%200%20rgba(0%2C0%2C0%2C0.15)%3B%20margin%3A%201px%3B%20max-width%3A540px%3B%20min-width%3A326px%3B%20padding%3A0%3B%20width%3A99.375%25%3B%20width%3A-webkit-calc(100%25%20-%202px)%3B%20width%3Acalc(100%25%20-%202px)%3B%22%3E%3Cdiv%20style%3D%22padding%3A16px%3B%22%3E%20%3Ca%20href%3D%22https%3A%2F%2Fwww.instagram.com%2Freel%2FDXK7nAFkxGI%2F%3Futm_source%3Dig_embed%26amp%3Butm_campaign%3Dloading%22%20style%3D%22%20background%3A%23FFFFFF%3B%20line-height%3A0%3B%20padding%3A0%200%3B%20text-align%3Acenter%3B%20text-decoration%3Anone%3B%20width%3A100%25%3B%22%20target%3D%22_blank%22%3E%20%3Cdiv%20style%3D%22%20display%3A%20flex%3B%20flex-direction%3A%20row%3B%20align-items%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22background-color%3A%20%23F4F4F4%3B%20border-radius%3A%2050%25%3B%20flex-grow%3A%200%3B%20height%3A%2040px%3B%20margin-right%3A%2014px%3B%20width%3A%2040px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3A%20flex%3B%20flex-direction%3A%20column%3B%20flex-grow%3A%201%3B%20justify-content%3A%20center%3B%22%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20margin-bottom%3A%206px%3B%20width%3A%20100px%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22%20background-color%3A%20%23F4F4F4%3B%20border-radius%3A%204px%3B%20flex-grow%3A%200%3B%20height%3A%2014px%3B%20width%3A%2060px%3B%22%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%3Cdiv%20style%3D%22padding%3A%2019%25%200%3B%22%3E%3C%2Fdiv%3E%20%3Cdiv%20style%3D%22display%3Ablock%3B%20height%3A50px%3B%20margin%3A0%20auto%2012px%3B%20width%3A50px%3B%22%3E%3Csvg%20width%3D%2250px%22%20height%3D%2250px%22%20viewBox%3D%220%200%2060%2060%22%20version%3D%221.1%22%20xmlns%3D%22https%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20xmlns%3Axlink%3D%22https%3A%2F%2Fwww.w3.org%2F1999%2Fxlink%22%3E%3Cg%20stroke%3D%22none%22%20stroke-width%3D%221%22%20fill%3D%22none%22%20fill-rule%3D%22evenodd%22%3E%3Cg%20transform%3D%22translate(-511.000000%2C%20-20.000000)%22%20fill%3D%22%23000000%22%3E%3Cg%3E%3Cpath%20d%3D%22M556.869%2C30.41%20C554.814%2C30.41%20553.148%2C32.076%20553.148%2C34.131%20C553.148%2C36.186%20554.814%2C37.852%20556.869%2C37.852%20C558.924%2C37.852%20560.59%2C36.186%20560.59%2C34.131%20C560.59%2C32.076%20558.924%2C30.41%20556.869%2C30.41%20M541%2C60.657%20C535.114%2C60.657%20530.342%2C55.887%20530.342%2C50%20C530.342%2C44.114%20535.114%2C39.342%20541%2C39.342%20C546.887%2C39.342%20551.658%2C44.114%20551.658%2C50%20C551.658%2C55.887%20546.887%2C60.657%20541%2C60.657%20M541%2C33.886%20C532.1%2C33.886%20524.886%2C41.1%20524.886%2C50%20C524.886%2C58.899%20532.1%2C66.113%20541%2C66.113%20C549.9%2C66.113%20557.115%2C58.899%20557.115%2C50%20C557.115%2C41.1%20549.9%2C33.886%20541%2C33.886%20M565.378%2C62.101%20C565.244%2C65.022%20564.756%2C66.606%20564.346%2C67.663%20C563.803%2C69.06%20563.154%2C70.057%20562.106%2C71.106%20C561.058%2C72.155%20560.06%2C72.803%20558.662%2C73.347%20C557.607%2C73.757%20556.021%2C74.244%20553.102%2C74.378%20C549.944%2C74.521%20548.997%2C74.552%20541%2C74.552%20C533.003%2C74.552%20532.056%2C74.521%20528.898%2C74.378%20C525.979%2C74.244%20524.393%2C73.757%20523.338%2C73.347%20C521.94%2C72.803%20520.942%2C72.155%20519.894%2C71.106%20C518.846%2C70.057%20518.197%2C69.06%20517.654%2C67.663%20C517.244%2C66.606%20516.755%2C65.022%20516.623%2C62.101%20C516.479%2C58.943%20516.448%2C57.996%20516.448%2C50%20C516.448%2C42.003%20516.479%2C41.056%20516.623%2C37.899%20C516.755%2C34.978%20517.244%2C33.391%20517.654%2C32.338%20C518.197%2C30.938%20518.846%2C29.942%20519.894%2C28.894%20C520.942%2C27.846%20521.94%2C27.196%20523.338%2C26.654%20C524.393%2C26.244%20525.979%2C25.756%20528.898%2C25.623%20C532.057%2C25.479%20533.004%2C25.448%20541%2C25.448%20C548.997%2C25.448%20549.943%2C25.479%20553.102%2C25.623%20C556.021%2C25.756%20557.607%2C26.244%20558.662%2C26.654%20C560.06%2C27.196%20561.058%2C27.846%20562.106%2C28.894%20C563.154%2C29.942%20563.803%2C30.938%20564.346%2C32.338%20C564.756%2C33.391%20565.244%2C34.978%20565.378%2C37.899%20C565.522%2C41.056%20565.552%2C42.003%20565.552%2C50%20C565.552%2C57.996%20565.522%2C58.943%20565.378%2C62.101%20M570.82%2C37.631%20C570.674%2C34.438%20570.167%2C32.258%20569.425%2C30.349%20C568.659%2C28.377%20567.633%2C26.702%20565.965%2C25.035%20C564.297%2C23.368%20562.623%2C22.342%20560.652%2C21.575%20C558.743%2C20.834%20556.562%2C20.326%20553.369%2C20.18%20C550.169%2C20.033%20549.148%2C20%20541%2C20%20C532.853%2C20%20531.831%2C20.033%20528.631%2C20.18%20C525.438%2C20.326%20523.257%2C20.834%20521.349%2C21.575%20C519.376%2C22.342%20517.703%2C23.36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%3C%2Fscript%3E縄を使わずに二重跳びの感覚を掴む、リズム特訓です！ 高くジャンプした瞬間に、空中で太ももを「パパンッ！」と2回叩きましょう。まるで空中でドラムを叩くように、ジャンプと手の動きを完全にシンクロさせるのが成功の秘訣です。ポイントは、着地後すぐに次のジャンプへ移る「バネ」の意識。一定のテンポ、リズムが体に染み込めば、二重跳びの成功率は格段にアップします！縄跳び・二重跳びのコツをプロのオンラインレッスンで！【きそスポ】「自分で教えるのに限界を感じている」「正しい指導方法を直接教えてほしい」とお悩みではありませんか？そんな方に、プロのオンライン体操教室「きそスポ」をご紹介します。きそスポの特徴：✅ 全国どこからでも参加OKのオンライン形式✅ 幼児〜小学生の子どもの発達段階に合わせた指導✅ 縄跳び・二重跳びなど運動全般の基礎を専門コーチがわかりやすくサポート✅ マンツーマン指導制で、子ども一人ひとりに目が届く環境✅ 無料体験レッスンから気軽に始められる「この子、運動が苦手なのかも…」と感じたら、まずはプロに相談してみましょう。正しい指導と継続的なサポートがあれば、どの子でも必ず上達できます。