Jump Rope aka Skip Rope HPWB 7 Overview

Jump Rope –aka- Skip Rope HPWB 7

Overview: Started with a basic rope as a form of recreation and has since evolved into varying levels of recreation and competition/ organizations of Jump Rope. Can be performed as an individual activity and also as a group. Skills can be performed with a single rope as well as using multiple ropes (ex. Double Dutch). Activity can be highly cardiovascular in nature, if performed for that purpose.

Equipment: Like many other sports and sporting equipment, jump ropes have evolved from the basic rope. Basic ropes are still used, and so are the newer technology jump ropes such as weighted ropes and ropes utilizing ball bearings.

BENEFITS: Jump roping can be highly cardiovascular (aerobic) and or anaerobic…depending on goals. Aerobic- sustained activities that require large amounts of oxygen for an extended period of time, with little to no rest each session. Anaerobic- sessions that require short bursts of energy and less oxygen exchange, while resting often in between jumping. How can jump rope benefit your health in the 3 areas of health triangle?

Health triangle review: Let’s BRAINSTORM IDEAS!!

Basic jump rope skills cues and keys **MOST SKILLS ARE PERFORMED ON “BALLS” OF FEET, ALWAYS MAINTAINING GOOD POSTURE, FOCUS, AND TIMING. ** See demonstration video for details. SIDE SWING- ROPE SKILLS AND TIMING DOUBLE SIDE SWING- ROPE SKILLS AND TIMING BASIC BOUNCE- UP AND DOWN ON “BALLS” OF FEET SKI- SIDE TO SIDE BELL- FRONT TO BACK

CONTINUED: SIDE STRADDLES- SIMILAR TO JUMPING JACK FOOT PATTERN SCISSORS- ALTERNATE FEET FRONT TO BACK STRADDLE CROSS- SIMILAR TO JUMPING JACK FOOT PATTERN, BUT ALTERNATE (RIGHT FOOT IN FRONT, THEN TO THE BACK) WOUNDED DUCK- TOES TOGETHER THEN HEELS TOGETHER CRISS CROSS- HANDS CROSS IN FRONT, BRINGING ELBOWS CLOSE TO EACH OTHER.

Continued: Some of these skills discussed have different names, but performance of the skill are very similar or identical. When selecting a rope for proper length: a good idea is to make sure that when you stand on the center of the cord, the handles should be at your armpit area. When you jump over the rope, it should just brush the floor slightly. If the rope does not touch floor, it is too short.

UNIT GOALS: See California State Standards, which we will discuss. Practice both individual and dual skills, ultimately culminating in a group demonstration to your class. Work cooperatively and communicate with your team. Team leader will help ensure that all members are engaged and involved.