J is for Jumping Rope
April 12th 2011 15:02
Category: What's Really Good For you
J is for Jumping rope in this A to Z blogging challenge post. Jumping rope may seem like child's play, but in fact it is TOUGH for the majority of adults to pull off. If it has been a while since you picked up a rope, go slow. This is a high intensity work out.
Step by Step, Jump by Jump....
Progressive jump rope skills to attempt.
If you are doing these as a group, create stations and post a chart at each station. These are some of the tricks jump rope teams use. My children used to be on the HeartBeats, my niece and nephew still are. Their ropes got them all the way to NYC for the Macy's parade four years in a row and my nephew even competed in the World Jump Rope Competition in South Africa!
All I want is a stronger, leaner body and better endurance!
Station One
* Double Bounce: Jump twice for each rotation of the rope
* Single Bounce: Jump once for each rotation of the rope
* Double Foot: Both feet take off and land together
* Single Foot: Jump with only left foot or only right foot
Station Two
* Side Swing. Holding handles together, swing the rope from one side of your body to the other. When you are ready, open your hands, swing the rope down and jump.
* Skier: With feet together, jump from side to side, like you are skiiing.
* Bell: With feet together, jump back and forth, like a ringing bell.
* Side Straddle: This is the bottom of a jumping jack. Open and close legs with alternating jumps.
Station Three
* Front Straddle: Land with one foot in front and the other in back. When you jump, switch positions of the legs. Land with opposite leg in front and other in the back.
* X-Straddle. Legs land apart. Jump and cross legs, land with legs crossed. Jump again and land with legs apart.
* Heel Touch. Jump and touch one heel to the ground in front. Jump again and touch the opposite heel to the ground in front.
* Jogging Step. Turn the rope and step over with one foot, turn the rope again and step over with the other foot. It looks like jogging in place.
Station Four
* Front Cross. Cross arms in front of your body and jump through the loop you made in the rope.
* Wounded Duck. Land with your toes pointed in, jump again and land with toes pointed out.
* Double Under. Jump high and turn the rope as fast as you can. Try to get the rope under your feet twice before you land.
* Triple Under. Jump high and turn the rope as fast as you can. Try to get the rope under your feet three times before you land.
Step by Step, Jump by Jump....
Progressive jump rope skills to attempt.
All I want is a stronger, leaner body and better endurance!
Station One
* Double Bounce: Jump twice for each rotation of the rope
* Single Bounce: Jump once for each rotation of the rope
* Double Foot: Both feet take off and land together
* Single Foot: Jump with only left foot or only right foot
Station Two
* Side Swing. Holding handles together, swing the rope from one side of your body to the other. When you are ready, open your hands, swing the rope down and jump.
* Skier: With feet together, jump from side to side, like you are skiiing.
* Bell: With feet together, jump back and forth, like a ringing bell.
* Side Straddle: This is the bottom of a jumping jack. Open and close legs with alternating jumps.
Station Three
* Front Straddle: Land with one foot in front and the other in back. When you jump, switch positions of the legs. Land with opposite leg in front and other in the back.
* X-Straddle. Legs land apart. Jump and cross legs, land with legs crossed. Jump again and land with legs apart.
* Heel Touch. Jump and touch one heel to the ground in front. Jump again and touch the opposite heel to the ground in front.
* Jogging Step. Turn the rope and step over with one foot, turn the rope again and step over with the other foot. It looks like jogging in place.
Station Four
* Front Cross. Cross arms in front of your body and jump through the loop you made in the rope.
* Wounded Duck. Land with your toes pointed in, jump again and land with toes pointed out.
* Double Under. Jump high and turn the rope as fast as you can. Try to get the rope under your feet twice before you land.
* Triple Under. Jump high and turn the rope as fast as you can. Try to get the rope under your feet three times before you land.
| 19 |
| Vote |
Add To: 
subscribe to this blog
