Ropejumprope Techniques (clips 5-15 sec.)

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Bell

Jump with closed feet back and forth.

Bell criss-cross

Jump with closed feet back and forth while criss-crossing arms.

Bowlegs-knockknees

Jump on your toes one jump pointing outside the next pointing inside.

Butt-kick

Thrust heels to buttocks alternately.

Butt-kick criss-cross

Thrust heels to buttocks alternately while criss-crossing arms.

Can-can

Jump on one foot and kick other foot as high as possible in front.

Closed-feet criss-cross

Keep feet & knees together. Jump only high enough to let rope pass while criss-crossing arms.

Closed-feet max-speed

Keep feet & knees together. Jump as fast as possible only high enough to let rope pass.

Closed-feet skip

Keep feet & knees together. Jump only high enough to let rope pass.

Criss-cross backward

Two closed feet jumps backward than one jump with crossed arms.

Crissfront-crossback hop

Do a side swing then cross with one arm in front and the other in back.

Double-unders

Jump with closed-feet 3 times then do 1 double-under.

Figure-8-swing double-hand

Swing rope in front with closed forearms describing the figure 8. Movement comes from the hip.

Figure-8-swing single-hand

Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds.

Flapping

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists.

Haymaker

Hold both handles in one hand, bend over and swing the rope parallel to the ground and jump over it. Change hands after ten jumps.

Helicopter-swing

Rotate the rope with closed forearms over your head. Change direction after 10 rotations.

Jog-trot

Jump from one foot to other only high enough to let the rope pass.

Jog-trot criss-cross

Jump from one foot to other while criss-crossing arms.

Jumping-Jack

Jump spreading and closing legs sideways.

Jumping-Jack criss-cross

Jump spreading and closing legs sideways while criss-crossing arms.

Kick-step

Jump on each foot two times, every other jump swing for a kick.

Kick-step criss-cross

Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.

Knee-to-chest

Alternately pull one knee to chest with low intermediate jump inbetween.

Leg-swing

Jump on one foot and swing other leg back and forth as far as possible. Change legs after 5 jumps.

Lunges with side-swing

Do a left right side swing then go down into a lung with one leg back, go up do one regular jump do a side swing and go down with other leg back...

Marshaller

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders.

Pendulum

Swing your legs sideways alternately

Push-up jump

Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times...

Run-step

Lift legs as if running on spot.

Run-step criss-cross

Lift legs as if running on spot while criss-crossing arms.

Scissors

Jump spreading legs to front and back.

Scissors criss-cross

Jump spreading legs to front and back while criss-crossing arms.

Side-step

Jump sideways from one foot to other.

Side-step criss-cross

Jump sideways from one foot to other while criss-crossing arms.

Side-swing criss-cross

Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.

Single-feet

Jump 10 times on each leg.

Single-feet criss-cross

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing.

Slalom

Jump with closed feet from one side to other.

Slalom criss-cross

Jump with closed feet from one side to other while criss-crossing arms.

Slow-hop

Jump as slowly as possible with closed feet without intermediate jump.

Speedy short-step

Lift your feet alternately only high enough to let the rope pass.

Speedy short-step criss-cross

Lift your feet alternately only high enough to let the rope pass while criss-crossing arms.

Sprint-step

Alternate high knee with each rotation.

Squat-skip

Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5-10 jumps then go up again.

Swing-change f/b w. half-turn

Jump forward, do a side-swing & pivot 180 degree. Now jumping backward 3 times. When the rope is swinging upwards, turn again 180 degree and continue jumping forward 3 times...

Tiptoe-skip

Jump on tiptoes with closed feet.

Tiptoe-skip criss-cross

Jump on tiptoes with closed feet while criss-crossing arms.

Twister

Jump with closed feet while twisting hip from one side to other.

Twister criss-cross

Jump with closed feet twisting hip from one side to other while criss-crossing arms.

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