Singles Skipping
-Jump over the rope and
land with your left foot
forward and your right foot
back. Your feet should be
about 8” to 12” apart.
-Jump over the rope again
and reverse your feet
before landing.
Forward Straddle (Scissors)
Beginner
- Decrease your jumping speed.
- Add a basic jump between straddles.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land with your feet spread
shoulder-width apart.
-Jump over the rope and
land with your right leg
crossed in front of your left
leg.
Straddle Cross (Part 1)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land with your feet spread
apart again.
- Jump over the rope and
land with your left leg
crossed in front of your
right leg.
Straddle Cross (Part 2)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Start with the rope behind
your feet. Swing the rope
overhead, crossing your
right arm over your left
arm and jump.
-When the rope comes
back up overhead, open
your arms for a basic jump.
Front Cross
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Do one jump with crossed arms for
every two basic jumps.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
- Do only crossed arm jumps.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Starting with the rope
behind your feet, swing the
rope up and to your right
side.
-On the next rope turn,
cross your right arm over
your left arm and jump.
Side Swing Cross (Part 1)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump after the side
swing.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-As the rope comes over,
swing the rope to your left
side.
-On the next rope turn,
cross your left arm over
your right arm and jump.
Side Swing Cross (Part 2)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump after the side
swing.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Starting with the rope
behind your feet, swing the
rope while making a half
turn to your left.
-As the rope comes back
up, bring the rope down
behind and jump
backward.
360 (Part 1)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Make a full turn to your left
instead of a half turn.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Lift the rope high
overhead while making a
half turn to your left.
-As the rope comes back
up, bring the rope down in
front and jump.
360 (Part 2)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Make a full turn to your left
instead of a half turn.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land with your toes and
knees turned inward and
your heels apart.
- Jump over the rope and
land with your toes and
knees turned outward and
your knees apart.
Wounded Duck
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between both
other jumps.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your left foot,
touching your right toe to
the floor about 6” to 12” in
back.
-Jump over the rope and
land on your right foot,
touching your left toe to
the floor in back.
Toe-to-Toe
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between toe
jumps.
Challenge
- Increase your jumping speed.
- Skip backward, touching your
toes to the front.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your left foot,
touching your right heel to
the floor in front.
-Jump over the rope and
land on your left foot
again, touching your right
toe to the floor in back.
Heel-to-Toe (Part 1)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between heel and
toe jumps.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your right foot,
touching your left heel to
the floor in front.
-Jump over the rope and
land on your right foot
again, touching your left
toe to the floor in the back.
Heel-to-toe (Part 2)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between heel and
toe jumps.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your left foot,
touching your right toe to
the floor 6” to 12” out to
your right.
-Jump over the rope and
land on your right foot,
touching your left foot to
the floor on your left.
Side Toe Touch
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between side toe
touches.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your right foot.
-On the next rope turn,
land on your left foot
and continue as if you’re
jogging.
Jogging Step (Speed)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between jogging
steps.
Challenge
- Increase your jumping speed.
- Lift your knees higher.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope,
landing on your right foot,
and swing your left foot
back.
-Jump over the rope,
landing on your right foot
again, and kick your left
foot forward.
Swing Kick (Part 1)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope,
landing on your left foot,
and swing your right foot
back.
-Jump over the rope,
landing on your left foot
again, and kick your right
foot forward.
Swing Kick (Part 2)
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump and lean forward,
landing on your right foot
in front as the rope passes
under.
-Jump and lean back,
landing on your left foot in
back as the rope passes
under.
Rocker
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
Challenge
- Increase your jumping speed.
- Do the whole range of motion
in one skip or while skipping
backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp
-Jump over the rope and
land on your left foot,
swinging your right leg out
in the air to your right.
- Jump over the rope and
land on your right foot,
swinging your left leg out
in the air to your left.
Leg Swing
Beginner
- Decrease your jumping speed.
- Do the steps without a rope.
- Add a basic jump between leg
swings.
Challenge
- Increase your jumping speed.
- Swing your legs out further.
- Do the whole range of motion
while skipping backward.
http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp