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Basic Jump Rope Tips And Tricks

Whether you're interesting in jumping rope for fitness, competition, or just for fun, there are some basic techniques that everyone should know. Below are some of the tricks that everyone should try to learn. Not only do they look impressive, but they're also physically demanding enough to provide a great workout.


1. Side Swing
  a. Twirl rope to one side
  b. Repeat on the opposite side
  c. Twirl rope alternatively from side to side
Hint: Keep hands together, keep feet together
2. Basic Jump (single bounce)
  a. Jump on both feet
  b. Land on balls of feet
Hint: Keep feet, ankles and knees together
3. Double Side Swing and Jump
  a. Twirl rope to left side
  b. Twirl rope to right side
  c. Jump over rope
Hint: Keep hands together on side swings, keep feet together
4. Single Side Swing and Jump
  a. Twirl rope to left side
  b. Jump over rope
  c. Twirl rope to right side
  d. Jump over rope
Hint: Keep hands together on side swings, keep feet together
5. Skier (side to side)
  a. Jump left
  b. Jump right
Hint: Feet move laterally 4-6" to each side, keep feet together
6. Bell (forward and backward)
  a. Jump forward
  b. Jump backward
Hint: Feet move 4-6" forward & backward as a bell clapper, keep feet together
7. Straddle (spread together)
  a. Jump to a straddle position
  b. Return to basic bounce
Hint: Spread feet shoulder width apart
8. Scissors
  a. Jump to stride position with left foot forward
  b. Jump and reverse position of feet
Hint: Feet 8-12" apart
9. Straddle Cross
  a. Jump to straddle position
  b. Jump to crossed legs
Hint: Feet shoulder width apart
10. Wounded Duck (alternate toes/heels together)
  a. Jump, toes & knees touch, heels spread
  b. Jump, heels touch, toes and knees spread
Hint: Alternate toes touching and heels touching
11. Crossover (cross arms)
  a. Cross arms and jump
  b. Open rope, basic bounce
Hint: Cross right arm over left, cross left arm over right
12. Full Turn (one complete circle with rope in front)
  a. Turn body left, with right turn of rope
  b. Side swing right, body turns right
  c. Full turn body makes full turn to right
  d. Jump rope forward
Hint: Follow rope, rope and body may turn left
13. Heel to Heel
  a. Jump and touch left heel
  b. Jump and touch right heel
Hint: Heel touches are forward
14. Toe to Toe
  a. Hops on left foot, touch right toe
  b. Hops on right foot, touch left toe
Hint: Keep body over weighted foot
15. Forward 180 (half turn rotating rope from forward position to backward jumping position)
  a. Side swing left, half turn of body right
  b. Jump over backward turning rope
Hint: Follow rope, rope and body may turn to left
16. Backward 180 (turn keeping rope in fromt of face)
  a. Jump backward, turning rope
  b. Half turn of body left, facing rope
  c. Jump rope forward
Hint: Follow rope, rope and body may turn left
17. Heel-Toe (alternate heel-toe touch)
  a. Hop on left foot, touch right heel forward
  b. Hop on left foot again, touch right toe backward
  c. Repeat on opposite side
Hint: Heel-toe as in a polka
18. Kick Swing (alternate kick or swing feet, forward, sideward, backward)
  a. Hop on left foot, swing right leg forward
  b. Hop on right foot, swing left leg forward
Hint: Repeat directions sideward and backward
19. Peek-a-Boo (alternate toe touch sideways)
  a. Hop on left foot, touch right toe right
  b. Hop on right foot, touch left toe left
Hint: Keep feet close to floor
20. Double Peek-a-Boo (double toe touch sideways)
  a. Hop on left foot, touch right toe right about 6"
  b. Hop on left foot again, touch right toe right about 12"
Hint: Keep feet close to floor
21. 360 (continue forward 180 and backward 180)
  a. Execute numbers 18 and 19 in a continuous sequence
  b. Repeat 2 or more times
Hint: Follow rope
22. Twist (rotate hips from side to side)
  a. Jump and rotate hips right
  b. Basic jump
  c. Jump and rotate hips left
Hint: Advanced twist, execute nos. 1 & 3 in a continuous sequence
23. Can Can (knee-up-touch kick)
  a. Hop on right foot, left knee up
  b. Hop on right foot, touch left toe
  c. Hop on right foot, kick left leg
  d. Basic jump
Hint: Knee lift and kick are waist high, repeat on opposite leg
24. Shuffle (side step and touch)
  a. Step sideways to the right, touch left toe beside right foot
  b. Step sideward to the left, touch right toe beside left foot
Hint: Keep feet close together
25. Side Swing Crossover (alternate side turn - cross - side turn - cross)
  a. Twirl rope on right side
  b. Criss cross (number 1)
  c. Twirl rope on left side
  d. Criss cross
Hint: On criss crosses, number 2 right arm crosses over left, number 4 left arm crosses over right
26. Double Under (2 rotations of rope with one jump)
  a. Whip rope to increase speed
  b. Rope passes under feet twice during one jump
Hint: Jump higher than normal at first
27. Grapevine
  a. Step right on right foot
  b. Left foot crosses behind right
  c. Step right on right foot
  d. Kick the left leg forward right
Hint: Each step is taken over the rope, repeat to the left, have students say "step, behind, step, kick"