Middle School Physical Education
Jump Rope Unit Study Guide
History of Jumping Rope
Jumping rope is a type of aerobic exercise. It is a common exercise around the world, mostly due to the
fact that it does not require any equipment except for a rope to jump over. Anyone can jump rope and
may start at any age. There are many different skills, for both single and long rope, that range from
beginner to intermediate to advanced. It allows everyone to progress at his or her own paces.
Benefits of Jumping Rope
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Increase and maintain cardiovascular fitness.
Improve muscular endurance.
Improve speed, balance, and coordination.
Can be a self-challenging activity.
Allows for creativity.
How to Find the Correct Single Rope Length for YOU!
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It’s all about YOUR height.
Stand with both feet together in the center of the rope.
Handles should reach to armpits.
Head-to-Toe Checklist: Basic Jump
Head:
Shoulders:
Arms:
Elbows:
Wrists:
Knees:
Ankles:
Feet:
Erect, not tipped forward or backward.
Level and straight, not hunched.
At a 90 degree angle and slightly forward.
Held in close to the body.
Flexible with a smooth turning motion.
Close together with a slight bend.
Slightly bent.
Close together with the balls of the feet absorbing the impact, and the jump
just high enough for the rope to pass under.
Basic Jumps:
 Single Bounce (jump/turn)
o Jump once for each time rope passes under feet.
o This skill is more challenging and will provide a better cardiovascular workout.
o Once this skill is mastered other skills will be easier to learn.
 Double Bounce (jump/jump/turn)
o Jump twice for each time rope passes under feet.
o Turn rope slowly.
o This skill may be used to slow down and rest while jumping or for a lower intensity
cardiovascular workout.
Three types of skills:
 Single Rope
o Done by you with an individual rope.
 Partner
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Using individual ropes, partners either jump in unison together both turning their own
rope, hold each others rope and jump in unison, or both jump in unison with one of the
partners being the turner.
 Long Rope
o Single Long Rope
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Two turners face each other, holding the rope on the same side, both turning in the
same direction keeping their arms moving in a large circular motion.
o Double Dutch
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Two turners face each other, holding two ropes, one in each hand, shoulder width
apart, both turning each rope towards the other keeping their arms moving in a
large circular motion. Turners should keep rhythm of ONE-TWO, ONE-TWO.
o Eggbeater
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4/2009
Four turners stand in a square. Each set of turners face each other and hold the
rope on the same side, both turning in the same direction keeping their arms moving
in a circular motion. The two ropes should cross in the middle of the square. All
turners should turn at the same time and the same speed.