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Single Rope Skipping Skills

How to be a STAR Skipper with Single Rope!

Problems in Single Rope occur when:

rope is too long or too short. A rope should clear the skippers head by 15 to 20 cm.
skipper is slow to transfer weight, loses balance, timing or rhythm
skipper takes feet out too wide from the body
skipper starts skipping before they know the foot patterns
skipper has not learnt the count
skipper is jumping too high or too low to the ground
the rope does not touch the ground

It is important to ensure the skipper has attempted tricks on both sides of the body - ie left and right legs.

Basic Jump Slow

Double Bounce

stand up straight, shoulders back and head up, elbows close to body and handles facing out
jump close to the ground on 2 feet and on balls of feet, approximately 5cms off the ground
knees slightly bent and arms slightly in front of hips
turn hands slowly over
2 jumps per rotation of the rope

Common Mistakes Children not lifting feet high enough off the ground. Go back to basic jumping/turning exercises.

Count 1 2, 1 2

Basic Jump

Count Jump Jump Jump Jump

Fast Single Bounce

Side Straddle

Common Mistakes Jumping out too far in the straddle position. Use a line or rope on the floor to mark the appropriate width

Count Out Together Out Together

Single Side Swing

swing the rope to the side of the body moving from forward to back
as the left arm moves across the body, hold the right arm out
as the rope moves back, open arms and jump
standing still put both handles in one hand and practice the swinging action left to right
try this while jumping
when ready to attempt the trick, adopt the count "side open", the "open" will be the jump

SINGLE ROPE TRICKS AND TIPS!

SKILL	*TECHNIQUE*




Double Under	A Double Under is 2 rotations of the rope before the skipper lands and should be learnt in 4 stages. 1. without a rope practise rotating the wrists in quick circular actions to a beat of 1 2. 2. without a rope practise jumping high not bending at the waist with knees staying up long enough so a rope will get under twice - practice to a count of 1 2 3 4 tuck jump (4 single bounce with one tuck jump) 3. without a rope try wrist and jump action together 4. with a rope try the wrist and jump action together Common Mistakes not landing on the balls of the feet not maintaining an erect posture and bending in the middle this poor form is called a “pike” losing balance and not landing in the same spot landing in a squat and not up straight Helpful Hints ó Back to basics without a rope - don't forget the 4 stages of learning a double under. Count - 1 2 3 4 12 (4 single bounces with one double under)
Can Can	raise right knee to waist height bring knee down for a basic jump kick the right leg out in front of the body repeat on left leg Helpful Hints keep head up and shoulders back try foot pattern without ropes walk through it first before jumping timing is necessary to maintain the rhythm Count Knee Down Kick Down

Watch out for new tricks updated regularly!!!