Rope Familiarisation & Selection Rule

by Neetu | Jun 23, 2020 | Fitness Activity

1. Hold the ends of the Skipping Rope in each hand.

2. Step in the middle of the rope with both feet.

3. Bring the ends of the rope straight up by your side.

4. See if it’s the right length. The ends of the rope should come near your armpits.

KEY TEACHING POINTS

Elbows In

Wrist Circles

Two Feet Together

Jump to a Rhythm

https://www.youtube.com/watch?v=quoyW7FZqdI

Individual Skills

by Neetu | Jun 23, 2020 | Fitness Activity

Side Swing      

Equipment Required

Basic Short Skipping Rope – One per person

Activity Description

• Swing the rope to one side in a big circle
• Keep hands close together
• Make sure you are in your personal space

Progression

 EASY: Hold both handles in one hand

HARD: Try an alternate side swing (swing the rope to one side in a big circle, hands will be moving in a figure of eight, repeat on the other side)

CHALLENGE: Can you swing the rope at the side and march on the spot at the same time?

Body Passes

by Neetu | Jun 23, 2020 | Fitness Activity

Skill: Basic

Equipment Required:

Basic Short Skipping Rope – One per person

Activity Description

Pass the rope around the body from one hand to the other

Progression

 EASY: Swing the rope at the side of the body

HARD: Try leg passes (swing the rope at one side, pass the rope under the legs, swing the rope at the other side)

CHALLENGE: Can you swing the rope in a figure of eight and pass it from one hand to the other?

Heel Tap

by Neetu | Jun 23, 2020 | Fitness Activity

Skill: Basic

Equipment Required:

Basic Short Skipping Rope – One per person

Activity Description

• Jump and tap the heel of the one foot in front
• Jump and tap the other heel in front
• Repeat

Progression 

EASY: Practice the footwork without a rope

HARD: Try a heel-toe tap (tap the heel of the one foot in front, tap the toe of the same foot in front, repeat with the other foot)

CHALLENGE: How many can you do in a row?

Front and Back   

by Neetu | Jun 23, 2020 | Fitness Activity

 Skill: Basic

Equipment Required:

Basic Short Skipping Rope – One per person

 Activity Description:

• Jump both feet forward
• Jump both feet backward
• Keep feet together
• Small Jumps

Progression

EASY: Practice the footwork without a rope

Practice Jumping over a rope on the floor or a line on the ground

HARD: Try the skill whilst skipping backward

CHALLENGE: How many can you do in a row?

Can you put three different skills together into a sequence