Singles Skipping
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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 . Challenge. Increase your jumping speed.

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Singles Skipping

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Singles skipping

Singles Skipping


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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Add a basic jump between straddles.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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 yourright leg.

Straddle Cross (Part 2)

Beginner

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

Beginner

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Do one jump with crossed arms for every two basic jumps.

  • 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


Singles skipping

-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)

Challenge

Beginner

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump after the side swing.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump after the side swing.

  • 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


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Make a full turn to your left instead of a half turn.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Make a full turn to your left instead of a half turn.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between both other jumps.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Skip backward, touching your toes to the front.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between toe jumps.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between heel and toe jumps.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between heel and toe jumps.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between side toe touches.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Lift your knees higher.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between jogging steps.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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)

Challenge

Beginner

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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)

Challenge

Beginner

  • Increase your jumping speed.

  • Do the whole range of motion while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

  • Increase your jumping speed.

  • Do the whole range of motion in one skip or while skipping backward.

  • Decrease your jumping speed.

  • Do the steps without a rope.

http://www.heart.org/HEARTORG/Educator/FortheGym2/JumpRopeSkills/Jump-Rope-Skills_UCM_001270_Article.jsp


Singles skipping

-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

Challenge

Beginner

  • Decrease your jumping speed.

  • Do the steps without a rope.

  • Add a basic jump between leg swings.

  • 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


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