|
- 0-15 seconds: basic jump, two feet together.
- 15-30 seconds: cross-over of hands.
- 30-45 seconds: Ali shuffle.
- 45-60 seconds: double skips.
- 60-75 seconds: side to side slalom.
- 75-90 seconds: cross-over of hands.
- 90-105 seconds: hip turn with left foot forward.
- 105-120: cross-over of hands.
- 120-135 seconds: hip turn with right foot forward.
- 135-150 seconds: cross-over of hands.
- 150-165 seconds: running, high knees.
- 165-180 seconds: double skips.
Cross-over of hands: As the rope is turning over behind you and is almost above your head,
quickly cross your hands over and skip the rope with your arms crossed.
Uncross and repeat.
Double skips: Simply turn the rope faster so you're able to perform two revolutions per jump.
Ali shuffle: Move your feet back and forth in a short range of approximately one to two feet.
Side to side slalom: This movement looks like you're jumping from one side of a line to another. The range of motion is very short and quick.
Hip turns: When you skip normally, your feet and body are obviously facing straight ahead.
To perform hip turns, quickly turn your body to the left (or right) as the rope turns above your head.
Your forward foot should be roughly one to two feet in front of the other; you'll have turned about 90 degrees.
Running, high knees: This is pretty self-explanatory. Simply run with your knees as high as possible while turning the rope.
|
October 2001 "Jump Rope Program"