: TEACHING SKIPPING SKILLS This section includes: Learning skipping skills Skipping skills Individual Skipping skills Partner Skipping skills Long rope Skipping skills Double Dutch There are hundreds of different skipping skills that can be practised alone, with a partner or in a group. Once a range of basic skills have been mastered, pupils can start combining and adapting the skills, so that they continue to develop their agility, balance and co-ordination, as well as improving their cardiovascular health and muscular strength. These skills and ideas can be used to play games, create and perform routines and to attempt challenges. Before teaching the skills covered in this section it is advisable to read through Section 2 - Getting Started. Visit bhf.org.uk/jumpzone for further infomation. 1
Remember: Encourage good skipping technique at all times. Keep the jumping height low, allow the knees to soften on landing and the heels to make frequent contact with the ground. Keep elbows in at waist level, close to the sides of the body and perform small circular turning actions with the lower arms, keeping the wrists firm. Practise new skills without a rope first. 2
INDIVIDUAL (BASIC) Two Foot Single Jump Take off and land with two feet close together. Keep the jumping height low, allow the knees to soften on landing and the heels to make frequent contact with the ground. Keep elbows in at waist level, close to the sides of the body and perform small circular turning actions with the lower arms, keeping the wrists firm. Cue: Jump Jump Jump or Bounce Bounce Bounce Two Foot Rebound Jump A small jump is performed after the main jump. Cue: Jump Bounce Jump Bounce This variation is slightly slower and less intense, making it ideal for beginners, as well as for active rest breaks, warming up and cooling down. General Guidelines It is advisable to get the rope turning and perform a few basic two foot jumps before attempting the skipping skills described on the following pages. Beginners may find it easier if they include basic two foot jumps at regular intervals when learning the skills on the following pages, eg, Twister: twist to one side basic two foot jump twist to the other side. 3
Twister Twist legs and feet to one side. Twist legs and feet to the other side. Arms turning rope as normal. Keep the head and shoulders facing forward. Cue: Twist Right Twist Left Twist Right Twist Left Front and Back Jump both feet forward. Jump both feet backwards. Keep feet together. Make small jumps. Cue: Forward - Back - Forward - Back Use a line on the floor, or an imaginary line to jump over. Slalom Jump both feet to one side. Jump both feet to the other side. Keep feet together. Make small jumps. Use a line on the floor, or an imaginary line to jump over. Scissors Split the legs. Jump one foot forward. Jump the opposite foot forward. Continue to swap legs. Cue: Left Forward - Right Forward - Left Forward 4
INDIVIDUAL (BASIC) X-Its Jump both feet out to shoulder width apart (as with Jumping Jax). Cross the feet, one foot in front of the other. Jump feet apart. Alternate the foot that crosses in front. Cue: Apart - Cross - Apart - Cross - Apart - Cross Alternate Foot Jump Hop on one foot. Hop on the other foot. This is similar to a jogging action. Cue: Right - Left - Right - Left Try hopping on just one foot. Practise this on both legs. Jumping Jax Jump both feet out to shoulder width apart. Bring the feet back together. Repeat. Cue: Apart - Together - Apart - Together 5
Alternate Side Swings Hold one handle in each hand. Swing the rope to one side in a big circle. Then to the other side. Hands will be moving in a figure of eight. Cue: Swing Right - Swing Left - Swing Right - Swing Left Try adding a jump in the middle of the alternate side swings. This is the side swing and jump. 6
INDIVIDUAL (BASIC) Heel Tap Jump and tap the heel of one foot in front. Jump and tap the heel of the other foot in front. Cue: Right Heel Left Heel Right Heel Left Heel Toe Tap Jump and tap the toe of one foot in front. Jump and tap the toe of the other foot in front. Cue: Right Toe Left Toe Right Toe Left Toe Heel Toe Tap (combined taps) Jump and tap the heel of one foot in front. Jump and tap the toe of the same foot in front. Repeat the above with the other foot. Cue: Right Heel Right Toe Left Heel Left Toe 7
INDIVIDUAL (ADVANCED) Side Tap Jump and tap the toe of one foot out to the side. Jump and tap the toe of the other foot to the other side. Keep the side tap small. Cue: Tap Tap Tap Toe Tap Front Side Back (combined taps) Jump and tap the toe of one foot in front. Jump and tap the same foot to the side. Jump and tap the same foot behind. Repeat the above with the other foot. Cue: Front Side Back Front Side Back 8
INDIVIDUAL (ADVANCED) Double Unders Perform a few basic jumps. Jump a little higher and at the same time quickly turn the rope so it passes under the feet twice in one jump. Cue: 1-2-3-Double 1-2-3-Double Encourage a good landing technique. Avoid continuous Double Unders. Only perform if basic technique is good, and if pupil has good supportive footwear with no back, neck or lower limb injuries. Can Can Hop on the left leg and lift the right knee high. Jump with both feet together. Hop on the left leg and kick the right leg forward. Repeat as above with the other foot. Cue: Knee Up Down Kick Down 9
Forward Cross Over Perform a few basic jumps. Cross the arms in front of the body. Jump through the loop keeping the arms crossed. Uncross the arms, and jump over the rope as normal. Hold the handles at the end and keep arms crossed at the elbows for a wider reach. Practise the arm movement without a rope watch to make sure pupils are getting the arms crossed at the elbows, and that the movement is smooth and fast. Cue: Jump Cross Jump Open Jump Backward Cross Over Turn the rope backwards. Perform a few basic jumps. Cross the arms in front of the body. Jump through the loop keeping arms crossed. Uncross the arms. Cue: Jump Cross Jump Open Jump Try a continuous forward or backward cross, where the arms remain crossed. Behind the Back Cross Over Perform a few basic jumps. Cross both hands behind the back. Jump over the rope. Return arms to original position. Hold the handles at the end to get a wider cross behind the back. Cue: Jump Jump Cross Jump 10
INDIVIDUAL (ADVANCED) Front to Back Half Turns Perform a few basic jumps with the rope moving forwards. Swing the rope to the side and rotate the body 180 degrees in the same direction (pupil is now facing the opposite direction). Allow the rope to continue swinging. Separate the hands so they are in the normal skipping position. Jump the rope which is now moving backwards. The rope swings in the same direction; it s the body which changes position. Cue: Jump Forwards Turn & Swing Jump Backwards Back to Front Half Turns Perform a few basic jumps with the rope moving backwards. Swing the rope to the side and rotate the body 180 degrees in the same direction (pupil is now facing the opposite direction). Allow the rope to continue swinging. Separate the hands so they are in the normal skipping position. Jump the rope which is now moving forwards. Cue: Jump Backwards Turn & Swing Jump Forwards 11
Full Turn This is a combination of the front to back half turn and the back to front half turn. Put the two skills together and perform a full 360 degree turn. Pretzels Lift one leg and move the arm from the same side under the leg. Hop over the rope on the other leg. Perform a side swing to return to basic skipping. Cue: Jump Jump Lift and Under Hop Side Swing Jump 12
INDIVIDUAL (ADDITIONAL) Down Under Jump both feet out to shoulder width apart. Bend over, moving from the hips, with the knees slightly bent, crossing the arms between the legs. Keep in this bent position as the rope swings over the body. Step over the rope, pull it through the legs and continue skipping backwards. Cue: Jump Jump Bend and Cross Wait Step over, pull through - Jump Leg Swing Jump the rope and swing one leg out. Repeat on the opposite side. The leg remains straight as it swings to the side. 13
Knee Lift Hop on one foot, lifting the knee up high. Hop on the other foot, lifting the knee up high. This is similar to a jogging action. This skill is similar to the Alternate Foot Jump but knees are lifted higher. Hop Scotch Jump both feet apart (as for Jumping Jax). Cross one foot behind the opposite leg. Jump both feet apart. Repeat with the other foot going behind the opposite leg. 14
INDIVIDUAL (LOW IMPACT) Side Swing Swing the rope to one side in a big circle. Keep hands close together. Cue: Swing Swing Swing Body Passes Pass the rope around the body from one hand to the other. Keep the rope moving as it moves from hand to hand. Leg Passes Swing rope to one side. Pass the rope under the leg, to the opposite hand. Swing rope to other side. Vary the passes by doing some from the outside of the leg to the inside and some from the inside to the outside. Cue: Swing Pass Swing 15
Body Wrap From the helicopter position move one hand to the abdomen. Continue circling the other hand above the head allowing the rope to wrap around the body. Arm Wrap From a side swing hold one arm out to the side. Keep the other hand near the body, allowing the rope to wrap around the outstretched arm. Helicopters Hold one handle in each hand. Circle the rope above the head. Hands alternately move over the top of the head. Important It is important to intersperse high impact rope jumping with low impact rope swinging as repeated jumping may cause joint and muscle injury. Imagine with one hand that you are brushing your hair backwards and with the other hand you are brushing your hair forwards Check there is plenty of space and nobody else is close to you. 16
PARTNER (BASIC) Overview Many of the individual rope skills described earlier can be performed whilst skipping with a partner either face-to-face, side-by-side, with the rope turning forwards or backwards. When skipping with a partner, use a skipping rope that is slightly longer than usual, eg, 9ft rather than 8ft. Side-by-Side Skipping one rope between two children Partners stand side by side each holding a handle of the same rope in their outside hand. Both partners turn the rope and jump together. Face-to-Face Skipping one rope between two children Partners face each other. One partner turns the rope (turner). Both partners jump together. Partner turning calls the cue to jump. Try different footwork skills whilst skipping side-by-side, eg, Scissors, Twister. One In, One Out Start with one person in the rope and the other person turning. Then progress to entering and exiting the rope. Skippers can enter the rope when it is turning backwards or forwards depending on which hand they hold their handle in. Without a rope, pupils try to jump in time with each other, hands on shoulders if that helps. Try different footwork skills whilst skipping face-to-face, eg, Jumping Jax. Circles: Pupils face each other and jump together. Partner without the rope jumps round on the spot. Try with both pupils entering the rope and skipping side by side. 17
PARTNER (ADVANCED) Partner Drop Off/Pick Up Partners face each other and jump together. Partner with the rope jumps to the side. Partner without the rope continues jumping on the spot. Partner with the rope jumps back and continues skipping face-to-face. Cue: Ready - Jump - Jump - Jump Around the World Partners face each other and jump together. Partner without the rope crouches down and jumps under partner s arm, goes behind them, under the other arm and back to face them. Add more skippers and form a line, everyone jumping in time on the spot. The skipper starts at one end of the line and moves down the line jumping with everyone in the group in turn. It is easier if there is a gap between each person in the line, eg, the length of an arm apart. Add more skippers and form a line, with everyone jumping in time on the spot. The skipper starts at one end of the line and moves down the line jumping with everyone in the group in turn. It is easier if there is a gap between each person in the line, eg, the length of an arm apart. It is easier if the taller partner turns; they should lift their arms higher as their partner goes under their arms. 18
PARTNER (ADVANCED) Link Skipping This requires two single ropes. Partners stand side by side each holding a single rope. Partners exchange the inside rope handles. Both partners turn the ropes and jump together. Cue: 1 2 Ready Jump Jump Jump Important It is important to intersperse high impact rope jumping with low impact rope swinging as repeated jumping may cause joint and muscle injury. How many people can you get doing link skipping together? 19
PARTNER (ADDITIONAL) Chinese Wheel This requires two single ropes. Stand side-by-side each holding a single rope and exchange the inside rope handles. Turn each rope alternately so one rope is up while the other is clipping the ground. Jump when the outside hand comes down. Cue: 1 2 Ready I Jump You Jump I Jump You Jump Link Skipping 180 degree Turn This requires two single ropes. Partners stand side by side each holding a single rope. Partners exchange the inside rope handles. Both partners turn the ropes and jump together. Both partners swing arms inwards and turn 180 degrees to face the opposite direction and are then jumping with the rope moving backwards. Cue: 1 2 3 Ready Turn Jump Jump 20
PARTNER (ADDITIONAL) Rope Swap Partners face each other and jump together. Partner without the rope places hands on partner s elbows and slides them down to partner s hands. Gradually pass the handles over. Rotations Start skipping Side-by-Side. As the rope swings down towards the feet bring the outside arm (with the rope handle) across the body. Turning in towards each other, walk round in a complete circle on the spot so both partners are facing the direction they started in. Keep close together whilst circling. Position Swap Start skipping Side-by-Side. One partner jumps in front of the other. Partners swap sides by exchanging rope handles with each other. Cue: Jump Jump Swap Jump 21
LONG ROPE (BASIC) Long rope skipping encourages teamwork and leadership skills as pupils share their roles and have fun. Encourage pupils to share the roles of turning and jumping. Ensure that safety points are highlighted and pupils, who are turning the long rope, allow the rope to clip the floor on every turn. Turning Two people turn the skipping rope, each holding a handle in one hand. Ensure the rope clips the floor on every turn. For beginners see Section 4 using a short rope in threes is an excellent introduction to long rope work; drag, swing and then practise full turns. Remember to encourage good skipping technique at all times. Keep elbows in at waist level, close to the body and perform small circular turning actions with the lower arms, keeping the wrists firm. Hold the handle with a comfortable and relaxed grip; the turners should NEVER wrap the rope around their hands. 22
LONG ROPE (BASIC) Entering Skipper stands to the right of a turner s shoulder. The rope is turned in a clockwise direction, from the skipper s point of view. Skipper should follow the rope just after it clips the floor and continues travelling up and away from them. On entering, the skipper should aim for the centre point between the two turners, where the rope clips the floor. A turner could call each part of the cue every time the rope clips the floor. Cue: One Two Ready In NB. If the skipper prefers to stand and enter the rope from the left of one of the turners, then the turners should move the rope in an anticlockwise direction (from the skipper s point of view). Exiting Immediately after jumping the rope, the skipper should step out towards a turner on a diagonal line from where they entered the rope. Cue: One Two Ready Out 23
Under the Moon Skipper stands to the right of a turners shoulder. The rope is turned in a clockwise direction, from the skipper s point of view. Skipper should follow the rope just after it clips the floor and continues travelling up and away from them. As the rope clips the floor rotating up and away from them the skipper runs Under the Moon. Exit the rope and continue running around the turner in a figure of eight to run Under the Moon again. Figure of Eight (also known as Criss Cross) The skippers are split into two groups of three or four children. Group A stands to the right of one turner, group B stands to the left of the other turner. The rope is turned in a clockwise direction, from group A s point of view. The groups enter the rope alternately in a criss cross fashion. The first skipper in group A enters and jumps the rope, exits on the diagonal and runs round to join group B. Immediately after they exit the rope, the first skipper of group B enters the rope. They jump the rope once, exit on the diagonal and run round to join group A. The skippers from each group take it in turns to enter and jump the rope and then run round in a figure of eight to join the other group. NB. To start on the left and run under the moon from the left of one of the turners, the rope must move in an anticlockwise direction, from the skipper s point of view. Remove the jump and just have the children running through the moving rope as for Under The Moon. When skippers become competent they can attempt to keep the kettle boiling, with each jumper entering the rope straight after the previous jumper has run out. 24
LONG ROPE (ADVANCED) Follow the Leader Six or seven children work in a group together, with two people as turners. The first person (the leader) enters the rope, performs a move and exits. The rest of the group take it in turns to enter the rope, repeating the leader s move. Another pupil then takes over the role of the leader. A variation of Follow the Leader (as seen on the Skipping Skills videos), where three or four pupils jump in the rope together: Skippers enter the rope one at a time, all facing the same direction. They then copy the footwork of the person at the front, until that person exits and re-enters the rope at the back of the line. The new person at the front now leads the group. Follow the Leader - Add on Six or seven children work in a group together, with two people as turners. The first person (the leader) enters the rope, performs a move and exits. The second skipper enters the rope, repeats the leader s move then adds on a move of their own. The third skipper enters the rope, repeats the first two moves and then adds on a move of their own. The game continues with a new move being added on each time. Remember to rotate the turners so everyone has a go at jumping, and at being the leader. 25
Umbrellas This requires five pupils, one extra long rope, one long rope and a short rope. Turners: Turn the extra long rope. Pupils with long rope: Hold the long rope between them, one handle each. They enter the extra long rope together and turn to face away from the turners. They start turning the long rope in time with the extra long rope, and jumping when the extra long rope clips the ground. Pupil with short rope: Enters both ropes with the short rope ready to start skipping. Turn the short rope in time with the other ropes, jumping all three ropes together. Just have two turners (with a long rope) and one skipper (with a short rope). Start off in the rope instead of entering the moving ropes. Egg Beaters This requires four turners, one skipper and two long ropes. Turners: Stand in the corners of an imaginary square. Turn both ropes together. Two ropes cross in the centre, clipping the ground at the same time. Skipper: The skipper runs to the middle and jumps both ropes simultaneously. 26
LONG ROPE (ADDITIONAL) Weaving Skippers form a line within the rope, all facing the same direction. The back person moves up the line weaving in and out of the other skippers. Once the back person has weaved their way to the front the last person in the line starts to weave in and out of the other skippers. Throw and Catch in a Long Rope This skill is great for developing co-ordination as the pupils have to keep focused on throwing/catching the ball as well as jumping the rope. Pass a ball back and forth between jumpers in a long rope (a large ball will be easiest). Try a bounce pass. You can also include people outside the rope. Cue: Jump Jump Ready Throw 27
Fours This requires four skippers and two turners. The skippers enter the rope in turn, facing the same direction. In unison they perform basic two foot skipping or some simple skipping skills, eg, Twister. Involve fewer skippers. Skippers can start off in the rope instead of entering a moving rope. Over the Stars Skipper stands to the right of one of the turners. The rope is turned in an anticlockwise direction, from the skipper s point of view. Skipper should run into the centre point when the rope is at its highest. When the skipper reaches the centre point the rope will be coming down to clip the floor and the skipper can jump Over the Stars. As soon as the skipper has jumped the rope they should move quickly out towards a turner on a diagonal line from where they entered the rope. 28
LONG ROPE (ADDITIONAL) Multi Ropes Although the following activities describe skippers first entering the ropes, all skills are possible from a stationary position. Skippers position themselves inside the ropes and synchronise the turning of their rope with that of the turners. Short and Long Skipper enters the long rope with the short rope ready to start skipping. Skipper then turns to face away from the turners and picks up the rhythm of the long rope. Skipper starts turning the short rope in time with the long rope, jumping both ropes simultaneously. 29
Face-to-Face (short in long) Skipper enters the long rope with the short rope ready to start skipping. Skipper should face away from the turners and picks up the rhythm of the long rope. Skipper starts turning the short rope in time with the long rope, jumping both ropes simultaneously. Partner enters both ropes and skips facing their partner. Side-by-Side (short in long) Skippers hold the short rope between them, one handle each, in the outside hand. They enter the long rope together and turn to face away from the turners. They start turning the short rope in time with the long rope, so they are now jumping both ropes together. Position Swap (short in long) Skippers hold the short rope between them, one handle each, in the outside hand. They enter the long rope together and turn to face away from the turners. They start turning the short rope in time with the long rope, jumping both ropes together. One partner jumps in front of the other. Partners swap sides by exchanging rope handles with each other. Practise Position Swap in pairs without a long rope first. 30
LONG ROPE (ADDITIONAL) Spokes This requires four long ropes, eight turners and three or four skippers. Four turners: Stand in the corners of a large imaginary square. Turners partners: Stand in the centre of the square, facing out. All turners: Turn the ropes in the same direction, at the same time. Skippers: Each skipper enters a rope and then moves on to the next, with or without a jump. Triangles This requires three turners, three long ropes and three skippers. Turners: Stand in the corners of an imaginary triangle. Each turner should move the rope in an anticlockwise direction with their left hand, and a clockwise direction with their right hand. The ropes clip the floor and move up and away from the centre of the triangle in time with each other. Skippers: Enter from outside the ropes, or start in the centre of each rope. 31
DOUBLE DUTCH Turning the ropes Stand far apart with the ropes stretched taut. Start turning the ropes alternately towards each other using a small circling action. Once the turners have got a rhythm going they move closer together so that the ropes form a high arc. They should hear the ropes clipping the floor in a smooth, steady one-two beat. Bringing the arms closer to the body will make the circles smaller and speed up the ropes. Taking arms away from the body (extending them) will make the circles larger and slow down the ropes. Challenges for the turners Once turners can maintain a steady one-two turning rhythm they can practise the following: Going down on one knee and back to standing. Taking the ropes above the head. Moving from side to side. Moving backwards and forwards. Rotating round in a circle. Moving around the hall (space permitting). Throughout these exercises, turners should aim to maintain a steady one-two rhythm and keep an even distance between each other. Important The key to Double Dutch skipping is good turning. It is therefore very important for turners to be able to turn the ropes confidently before skippers attempt to jump the ropes. 32
DOUBLE DUTCH Entering and exiting for beginners Prior to entering two long ropes, pupils need to be able to confidently enter a single long rope from both sides. Pupils then need to get used to the double bounce required for Double Dutch skipping. This can be done in two ways: Pupils practise the double bounce standing outside the Double Dutch ropes and jump in time with the ropes as they clip the floor in a steady one- two rhythm. Saying one, two out loud can also help to establish the rhythm for both the turners and skipper. Pupils practise the double bounce in a single long rope, jumping once over the rope when it is low and a second time when the rope is overhead. See image below. The skipper should aim to: keep the jumping height low allow the knees to soften on landing keep the upper body and arms relaxed remain in the centre, half way between the turners. Important As the quality of turning is important in Double Dutch skipping, it is important that the turners: maintain a steady one-two rhythm turn the ropes so that they form a good arc overhead when high and clip the floor when low can adjust their position to ensure that the skipper stays in the centre of the ropes. 33
Entering Skipper stands close to a turner and concentrates on the rope furthest away. As this rope clips the floor and continues moving up and away the skipper enters the ropes and hops from one foot to the other. Skipper is in the centre of the ropes and keeps their feet moving quickly. Turners call the cue each time the rope clips the floor. Cue: One Two Ready In Hop Hop Hop Exiting Skipper jumps gradually and very slightly towards one of the turners. Immediately after jumping the rope, the skipper should step out towards a turner on a diagonal line from where they entered the rope. Cue: One Two Ready Out 34