Grip the rope firmly with both hands
Wrap the rope around one foot or use your legs to pinch it
Stand up with your legs while pulling with your arms
Reposition your hands higher on the rope
Bring your feet up and clamp the rope again
Repeat the hand-over-hand and leg-clamp motion
Keep your body close to the rope
Use your legs more than your arms
Move slowly and maintain control
Descend by reversing the same steps