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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.

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Singles Skipping

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  1. Singles Skipping

  2. -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

  3. -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

  4. -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

  5. -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

  6. -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

  7. -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

  8. -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

  9. -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

  10. -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

  11. -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

  12. -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

  13. -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

  14. -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

  15. -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

  16. -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

  17. -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

  18. -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

  19. -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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