You can learn skipping with or without the rope.
To start with, do the exercises without the rope to get the fell of the movements.
Simply standing, flex your knees, keeping your arms along your body. Start jumping up 2 or 3 cm (one inch) above the ground, flexing ankles, knees and hips slightly.
You should jump 25 times in a row to fall into the rhythm; then start revolving yours bands around your wrist in front of your each time you jump off. Once you have coordinated those two movements, you can start using the rope.
Pulling it lightly forward with your arms, bring the rope behind your heels. The jump need be only a few centimetres high, just enough to let the rope slip by lightly under your feet. Try a succession of 25 jumps as you did previously together with the hand movements. You can also start learning straight with the rope. Holding both handles in one hand, try and coordinate your jumps with the rope’s circular movement. The trick is to have the rope coming back down while you’re in the air. Once you can do it this, using both arms pull the rope into position behind your heels start and start skipping as explained above, until you have managed a succession of 25 jumps. There are several different jumps and figures that can considerably enliven a skipping program. We explain the four basic figures. Once you have tried them out and found your pace, you can experiment your own variations while dancing with the rope. The aim is to work out and have fun at the same time.
To start with, do the exercises without the rope to get the fell of the movements.
Simply standing, flex your knees, keeping your arms along your body. Start jumping up 2 or 3 cm (one inch) above the ground, flexing ankles, knees and hips slightly.
You should jump 25 times in a row to fall into the rhythm; then start revolving yours bands around your wrist in front of your each time you jump off. Once you have coordinated those two movements, you can start using the rope.
Pulling it lightly forward with your arms, bring the rope behind your heels. The jump need be only a few centimetres high, just enough to let the rope slip by lightly under your feet. Try a succession of 25 jumps as you did previously together with the hand movements. You can also start learning straight with the rope. Holding both handles in one hand, try and coordinate your jumps with the rope’s circular movement. The trick is to have the rope coming back down while you’re in the air. Once you can do it this, using both arms pull the rope into position behind your heels start and start skipping as explained above, until you have managed a succession of 25 jumps. There are several different jumps and figures that can considerably enliven a skipping program. We explain the four basic figures. Once you have tried them out and found your pace, you can experiment your own variations while dancing with the rope. The aim is to work out and have fun at the same time.
1
THE RELAXATION STEP
This is the first step to learn. It is the warming up step, and the one to revert back to when you fell tired of the other exercises. - Jump over the rope, landing on your left foot. Then, as the rope is flying over your head, jump of slightly from you left leg while throwing out your right leg a little. Then jump over the rope, landing on your right foot, followed by a little jump while sticking out your left foot somewhat. - In short, jump and bounce back on your left foot, jump and bounce back on your right foot in turn.
2
THE STRAIGHT JUMP
This is an exercise for after warming up, and also the best one for the heart and for losing weight: do it as long and as often is possible. If your feel tired, revert to the relaxation step. Jump, jump, jump over the rope, landing on you gathered toes with slightly bended knees to soften the landing; you must avoid landing hard.
3
THE RUNNING STEP
There are two versions of this:
- Landing on a single foot alternatively.
- The same, but pulling your knees up as high as possible.
4
THE JOGGING STEP
Run on the spot, landing softly.
- Tap with the toes, or with the heels, in both cases to the rhythm of music.
- ump on your toes. Keeping your feet side by side, tape, your left foot toes in front of your right foot; then tap your right foot in front of your left foot; and alternate between tapping toes and heels.
