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Jump Rope Tricks & Skills Guide

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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 skipping rope 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.

Side Swing

  1. Twirl rope to one side
  2. Repeat on the opposite side
  3. Twirl rope alternatively from side to side

Hint: Keep hands together, keep feet together



Double Side Swing & Jump

  1. Twirl rope to left side
  2. Twirl rope to right side
  3. Jump over rope

Hint: Keep hands together on side swings, keep feet together

Single Side Swing & Jump

  1. Twirl rope to left side
  2. Jump over rope
  3. Twirl rope to right side
  4. Jump over rope

Hint: Keep hands together on side swings, keep feet together.


Skier (side to side)

  1. Jump left
  2. Jump right

Hint: Feet move laterally 4-6" to each side, keep feet together.


Bell (forward and backward)

  1. Jump forward
  2. Jump backward

Hint: Feet move 4-6" forward & backward as a bell clapper, keep feet together.


Straddle (spread together)

  1. Jump to a straddle position
  2. Return to basic bounce

Hint: Spread feet shoulder width apart.


Scissors

  1. Jump to stride position with left foot forward
  2. Jump and reverse position of feet

Hint: Feet 8-12" apart


Straddle Cross

  1. Jump to straddle position
  2. Jump to crossed legs

Hint: Feet shoulder width apart


Wounded Duck (alternate toes/heels together)

  1. Jump, toes & knees touch, heels spread
  2. Jump, heels touch, toes and knees spread

Hint: Alternate toes touching and heels touching



Crossover (cross arms)

  1. Cross arms and jump
  2. Open rope, basic bounce

Hint: Cross right arm over left, cross left arm over right


Full Turn (one complete circle with rope in front)

  1. Turn body left, with right turn of rope
  2. Side swing right, body turns right
  3. Full turn body makes full turn to right
  4. Jump rope forward

Hint: Follow rope, rope and body may turn left


Heel to Heel

  1. Jump and touch left heel
  2. Jump and touch right heel

Hint: Heel touches are forward


Toe to Toe

  1. Hops on left foot, touch right toe
  2. Hops on right foot, touch left toe

Hint: Keep body over weighted foot


Forward 180 

  1. Side swing left, half turn of body right
  2. Jump over backward turning rope

Hint: Follow rope, rope and body may turn to left


Backward 180 (turn keeping rope in front of face)

  1. Jump backward, turning rope
  2. Half turn of body left, facing rope
  3. Jump rope forward

Hint: Follow rope, rope and body may turn left


Heel-Toe (alternate heel-toe touch)

  1. Hop on left foot, touch right heel forward
  2. Hop on left foot again, touch right toe backward
  3. Repeat on opposite side

Full Twist

  1. Side swing the rope to the side of your boy, and follow it around in a complete circle. 
  2. Single jump forward again when you're facing the front again.

Kick Swing 

  1. Hop on left foot, swing right leg forward
  2. Hop on right foot, swing left leg forward

Hint: Repeat directions sideward and backward

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Caboose

  1. Do a forward jump and straddle your legs as you land.
  2. Bend over and cross your arms between your legs.
  3. Pull the rope through and cross arms behind your knees.

Peek-a-Boo (alternate toe touch sideways)

  1. Hop on left foot, touch right toe right
  2. Hop on right foot, touch left toe left

Hint: Keep feet close to floor


Double Peek-a-Boo (double toe touch sideways)

  1. Hop on left foot, touch right toe right about 6"
  2. Hop on left foot again, touch right toe right about 12"

Hint: Keep feet close to floor


360 (continue forward 180 & backward 180)

  1. Execute numbers 18 and 19 in a continuous sequence
  2. Repeat 2 or more times

Hint: Follow rope


Twist (rotate hips from side to side)

  1. Jump and rotate hips right
  2. Basic jump
  3. Jump and rotate hips left

Hint: Advanced twist, execute nos. 1 & 3 in a continuous sequence


Arm Wrap

  1. Both hands side swing to one side.
  2. Wrap the rope around one arm, then unwrap it.
  3. Jump backward when done unwrapping.

Can Can (knee-up-touch kick)

  1. Hop on right foot, left knee up
  2. Hop on right foot, touch left toe
  3. Hop on right foot, kick left leg
  4. Basic jump

Hint: Knee lift and kick are waist high, repeat on opposite leg


Shuffle (side step & touch)

  1. Step sideways to the right, touch left toe beside right foot
  2. Step sideward to the left, touch right toe beside left foot

Hint: Keep feet close together


Side Swing Crossover

  1. Twirl rope on right side
  2. Criss cross (number 1)
  3. Twirl rope on left side
  4. Criss cross

Hint: On criss crosses, number 2 right arm crosses over left, number 4 left arm crosses over right


Double Under

  1. Whip rope to increase speed
  2. Rope passes under feet twice during one jump

Hint: Jump higher than normal at first

Double Under with Cross

Perform a double under, and add a cross on the second turn before you land.


Side Swing Double Under

  1. During one jump, side swing.
  2. Then, with the second turn of the rope, pull the rope underneath before you land.

Hint: Jump as the rope hits the ground during the side swing.


Grapevine

  1. Step right on right foot
  2. Left foot crosses behind right 
  3. Step right on right foot
  4. 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"


Leg-Over (pretzel)

Use the same arm and leg for the pretzel. Be sure to bend your arm up and use your wrist to spin the rope.


Awesome Anna (swish)

A pretzel cross into a pretzel. The bottom arm stays under the legs, and the top arm alternates left and right above the legs.


Front-Back Cross

  1. Do a side swing putting the arm on that side behind your back.
  2. Jump through the rope.

Cross Leg Over

Similar to a pretzel, except your arm goes under your far leg and add a cross.


Double Cross Back

Cross both arms behind your back, right after the rope passes under your feet during a regular jump (creating a loop to jump through).


Forward Knot

One hand goes behind your back, while the other hand goes behind your knees.


Push Up Jump

  1. Squat, pull rope under your feet as your feet are being pulled up and under your body. 
  2. Squat, then forward jump.

Front-Back Rope Release

  1. Step on the center of your rope with your LEFT foot.
  2. Drop your LEFT handle.
  3. Now lift your leg to the side and pull the rope tight.
  4. Catch the handle.

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