Health and Physical Activity Institute 2008

James Madison University

Dr. Susan B. Nye

nyesb@jmu.edu

For more jump rope FUN ask about

Jump rope information package on a CD

JUMP ROPE UPPER BODY

1. Both handles in one hand. Side swing rope

on right side of body. (focus on how to hold

the handles – thumb and index finger)

2. Side swing rope on right side of body only

using wrist to turn.

3. Side swing rope on right side of body only

using wrist to turn with wrist at waist level.

4. Add music to create rhythm. Repeat 1-3

with music. Students try to swing the rope

to the beat.

5. Switch to left side of body and repeat 1-4.

6. Each hand holds a handle. Swing rope over

head, lift toes and catch rope under feet,

then step over the rope.

7. Swing rope over the head, lift toes, and

catch rope under the feet. Turn rope with

wrist only.

8. Swing rope over the head, lift toes, and

catch rope under the feet. Turn rope with

wrist only with wrist at waist level.

9. Swing the rope slowly over the head and

jump over the rope with two feet. (**When

hands get to waist, students jump.)

JUMP ROPE LOWER BODY

1. Perform move without rope.

2. Perform move without the rope, jumping 1-2

inches off the ground.

3. Perform #2 while jumping and landing on the

balls of your feet.

4. Perform #3 while jumping and landing with

knees slightly bent.

5. Place rope on the ground and perform move

while jumping over rope. (reinforce landing

on balls of feet with knees slightly bent.)

6. Perform a side swing, hold both handles in

one hand, and perform the jump rope move.

7. Perform #6 while jumping 1-2 inches off

ground.

8. Perform #7 while jumping and landing on the

balls of your feet.

9. Perform #8 while jumping and landing with

knees slightly bent

Jump Rope Activities

When students are learning to jump rope, it is best to teach rope jumping as a

station or an instant activity (i.e. an activity that lasts between 3-5 minutes) since learning

the skill should be in short frequent bouts of practice. Since jumping rope is considered a

high impact activity, it is recommended to only have practice sessions of 10 minutes or

less. Here are six activities for students to participate in while jumping rope. Each of

these activities was created to maximize student participation and practice time. They can

be adapted to meet the individual needs of your students so all students find success and

enjoyment when jumping rope. Each of the activities described below are intended to last

between 2 - 10 minutes.

1. Jump to the Beat. To participate, each student needs a jump rope and music that is

up tempo (136 bpm or faster). The goal is for students to jump using different jump

rope moves to the beat of the music. To help students be successful, begin with a song

that lasts 15-30 sec and increase to a song that lasts 4 to 5 mins. Students should be

encouraged to try to jump for the duration of the song.

2. Jump Rope (J.R.) Rock, Paper, Scissors. To participate, students need to be with a

partner, each with a jump rope. The students need to be able to perform three jump

rope mores: basic jump, side straddle, and forward straddle (aka rocker). The students

begin by jumping three basic jumps (feet together) on the fourth jump they either

perform the basic jump again or choose the side or forward straddle. The basic jump

is rock, the forward straddle is scissors, and the side straddle is paper (rock beats

scissors, scissors beats paper, paper beats rock). The students can continue to jump

against their partner or they can switch partners. Best 2 out of 3 wins.

3. J.R. Spin the Top. To participate, students need to be with a partner, have a spinner

(i.e. top), and a jump rope. The teacher can provide a list of jump rope moves (i.e.

scissors, side straddle, ½ twister, etc.). The students will decide which jump rope

move they will try to complete. One student will then spin the top and the other

student will try to jump for the duration that the top is spinning. The students will

then switch roles. A variation for this activity is if the first student misses then the

partner begins jumping. The students keep alternating jumping until the top stops

spinning and a new jump rope move is selected.

4. J.R. Horse. Students need to be with a partner and have a jump rope. (This activity is

from the basketball game Horse.) Partner 1 begins by creating a combination of 2-4

jump rope moves or tricks, and the number of repetitions. For example, she may

choose to jump 2 bells, 1 side straddle, and 3 skiers. Partner 2 then tries to mimic the

movement. If partner 2 is not successful jumping the sequence, he receives an H. The

partners then switch roles and partner 2 creates a sequence. The activity concludes

when one partner spells HORSE.

5. J.R. Four Square. This activity requires a four-square playing area, four students per

group, and a jump rope for each student. The player in the serving box calls the move

or trick. The player in one box says "GO" and all students begin by jumping three

basic jumps. After the three basic jumps, the students begin performing the trick

called. The first player to miss goes to box 1 and the other students rotate clockwise.

The player in the serving box calls another trick and they begin jumping again.

Box 2

Box 3

Box 1

Serving box

6. Jumping and Rhyming. Students need a partner, have a jump rope, and have one of

the rhyming cards. The partners decide who will be the jumper and who will say the

rhyme. One partner says the rhyme while the other partner jumps. After a miss the

partners switch roles. Here are a couple of rhymes to try.

1. A, B, C and vegetable goop, What will I find, In my alphabet soup? A, B, C...

(Rhyme is from the following website: http://www.kids-

teens.org/RHYMES/jump_rope.htm)

2. Bubble gum, bubble gum, Chew and blow, Bubble gum, bubble gum, Scrape your

toe, Bubble gum, bubble gum, Tastes so sweet, Get that bubble gum off your feet!

(Rhyme is from the following website: http://www.kids-

teens.org/RHYMES/jump_rope.htm)

3. Down by the river, down by the sea. I went fishing, my dog and me. How many

fishes did I get? (Rhyme is from

http://www.saskschools.ca/~gregory/gym/skiprhymes.html)

JUMP ROPE MOVES/TRICKS with DESCRIPTIONS

Move/Trick Description Two foot hop Jump with both feet together. Jump only 1-2 inches off the ground.

One foot hop Jump on one foot with other foot bent behind body.

Side swing to jump Swing the rope to one side of body one revolution then jump over the rope. Switch sides.

Alternating foot Jump while alternating feet similar to jogging in place.

Bell Feet are together, jump forward and then jump backward.

Skier Feet are together, jump side to side (3 o’clock and 9 o’clock).

Side Straddle Jump with feet together then jump feet apart (one foot at 9 o’clock and one foot at 3 o’clock)

then jump with feet together.

Half Twister Feet are together. Jump with toes facing the right (2 o’clock) then toes facing straight ahead (12

o’clock) then toes pointing to the left (10 o’clock).

Full Twister Feet are together. Jump with toes pointing to the right (2 o’clock) then jump with toes pointing

to the left (about 10 o’clock).

Heel to Heel Jump with feet together. Alternate right heel forward then left heel forward.

Heel to Toe Jump with right heel in front of body then right toe beside body. Then jump with left heel in

front then left toe beside the body.

Toe to Toe Jump with feet together. Jump and alternate right toe then left toe.

Rocker Split feet – the left foot is at 12 o’clock, and right foot is at 6 o’clock. Jump to the foot at 12

o’clock then jump to the 6 o’clock. Alternate which leg is forward.

Scissors Jump with one foot at 12 o’clock and one foot at 6 o’clock. Switch feet with each jump.

X-Foot Cross Jump with feet in straddle position (feet are at 9 o’clock and 3 o’clock). Then jump and cross

the right foot in front of the left foot. Jump and feet are in straddle position. Jump again and the

left foot crosses in front of the right foot.

Wounded Duck Jump with toes pointed towards each other, jump again and heels are pointed towards each

other

High knee Jump on left foot and raise right knee, then switch, jump right foot and raise left knee.

Can Can Jump on left foot and lift right leg to form a high knee. Then jump on left foot and kick right

foot forward. Alternate legs.