NPMantis
03-21-2003, 05:28 PM
Found this on the net for anyone interested in starting skipping :
JUMP ROPE PROGRAM
Athletes and coaches have discovered that rope skipping is extremely helpful
in developing hand-foot coordination, so essential in all sports. It is very
important in developing balance, quickness, and cardiovascular endurance. It
is a very good activity for in season and even better for off season.
Rope skipping is not easy to do at first but with work, improvement comes
quickly. Very little space is needed and little time is needed. A good jump
rope program consists of 10 - 15 minutes of actual skipping.
I. GENERAL INFORMATION
Types of Ropes - Prices range from $4 to $15. Two excellent types of ropes
are : 1. Beaded jump rope - made of plastic beads threaded over a nylon
rope. 2. Leather jump rope - made of 1/4" leather attached to handles with
ball bearings to help the rope swing better. Most jump ropes made of just
rope are generally too light. Experiment to make sure it has good swing
weight.
Getting the right length - To make sure your jump rope is the right length
stand on the center of the rope with your feet together. The handles should
come up to your armpits. (Diagram # 1)
Holding the rope - The arms should hang down with the elbows in close to the
sides. The wrists should be held 3" - 10" away from the body with palms
facing forward, the handles should be held mainly with the thumb and the
first finger. (Diagram #2)
Swinging the Rope - Start with the rope behind the heels. The rope should be
started in its swinging motion by using the elbows and the wrists. Once the
rope is swinging, minimize the wrist and elbow movements as much as
possible. The rope should strike the ground 6" - 8" in front of the feet.
Jumping - You should start your jump when the rope is in front of your eyes
and your feet should come no further than 2" off the ground. The ball of the
foot should be the main part that strikes the ground.
A) Start jumping with two feet, concentrating on bringing your feet 1" off
the ground.
B) Start alternating feet.
C) Jump with one foot.
The above should give you a feel of the jumping rhythm. When you feel
comfortable start swinging the rope and try to coordinate the entire move.
III. JUMP ROPE MOVEMENTS - TERMS and DEFINITIONS
1. Two Feet - Both feet stay together. They stay close together and both hit
the ground at the same time.
2. One Foot - Only one foot hits the ground between each rope skip. The
other foot is held off the ground slightly.
3. Alternate Feet - Only one foot hits the ground between each skip.
Alternate each time. Right, left, right, etc.
4. Stradle - Both feet hit the ground at the same time but every other time
land with the feet spread apart to the sides.
Half-stradle - Only one leg goes to the side, the other stays directly under
you.
5. Stride - Both feet hit the ground at the same time but every other time
land with the feet spread front and back. Alternate which is front each
step.
Half-stride - Only one leg goes either forward or back. The other stays
directly under you. The leg that goes forward taps the ground with the heel.
6. Both feet land at the same time with one crossed over the other, usually
this move is accompanied by a straddle.
7. Toe Cross - Cross just as before but tap the toe of the leg that crossed
gently on the ground while the weight is supported by the other leg.
8. Seesaw - Can be done with one foot, 2 feet or alternate feet. As if there
were an imaginary line on the floor directly beneath you, alternate landing
on each side of that line.
9. Quick Step - Done almost exactly as alternating feet. The only difference
is that each time a foot lands - gently tap the ground with the heel of the
other foot.
10. Minnesota - This is a complex move composed of several movements as
follows:
a. two feet
b. half stride
c. toe cross
d. half stride
e. two feet Switch feet and repeat 1, 2, 3, 4, 5.
11. Reverse Minnesota - Very similar to Minnesota except the movements are
done behind you instead of in front of you.
a. two feet
b. half stride behind
c. cross toe behind
d. half stride behind
e. two feet Switch feet and repeat 1, 2, 3, 4, 5.
12. Full Minnesota - Combine Minnesota with Reverse Minnesota as follows:
a. two feet
b. half stride
c. cross toe
d. half stride behind
e. cross toe behind
f. half stride behind
g. two feet Switch feet and repeat
III. OTHER JUMP ROPE VARIATIONS
A. Crossing the Rope -
1. Crossing while swinging forwards - just as the rope begins to come upward
following your last jump - cross both hands across your body with the left
hand going first to the outside of your right thigh. The right hand must
follow immediately afterwards across and down to the outside of your left
thigh. (As if you are trying to throw the rope at the floor). The jump
should be the same as it always is. When the rope begins to come upwards
again re-cross your hands quickly to allow the rope to straighten out. You
can use several different movements while crossing the rope. Experiment !
2. Crossing while swinging backwards - As the rope comes up in front of you
- cross your arms across at chest level (one arm going first) as the rope
goes down, help it with your arms. Once the rope starts up again re-cross
your arms to the original position.
B. Half Rope -
Fold the rope in half - so you are holding both handles in one hand. This is
a much more difficult way to jump and requires you to work harder. You will
have to jump higher each time. The recommended movements are two feet, one
foot, and alternating feet.
C. Doubles -
This is also difficult and forces you to jump higher as well. Try to swing
the rope twice for every one time your jump. The recommended movements are
two feet, one foot, alternating feet. It takes time to coordinate this
especially to a degree where you can keep going for a while. If you get good
at this try alternating double, regular, double, regular, etc. If you get
real good, try triples.
D. Cariocha^ -
As you jump travel sidewards in a cariocha^ style. The trail leg crosses
front, back, front, back, etc. This is not easy to learn right away but it
will come with time. You should become good enough so that you can cariochs^
for about 20 yards, stop and come back etc. and keep going the entire time.
E. Three Point Drill -
Start with the rope folded with both handles in your right hand. Assume a
three point stance on the floor with your left hand and 2 legs. Swing the
rope in a circular motion on the floor in a counter clockwise direction. In
fairly rapid order you must lift your left hand, left foot then right foot
so the rope slides under. You should only lift them 1" - 2" off the floor.
Eventually try to speed up as much as possible. Also swing rope with left
hand in a clockwise direction. Note: the hand, left foot and right foot
should land at separate times. No two should land together.
F. Reverse Three Point Drill -
Same as the three point drill except the rope goes the opposite way. i.e.:
Rope in right hand - start the swing motion so that it goes under right
foot, hand. Switch hands and go in the other direction also
G. Sprint -
Done with alternating feet movement. Swing the rope as quickly as possible
counting each time the rope goes around. A good goal is to get at least 50
swings per 15 seconds. Gradually work your way up to 60 second sprints
trying to get 200 swings in that time.
IV. THE INGREDIENTS OF A GOOD JUMP ROPE PROGRAM
It will take a little time to learn most of the movements but once you learn
them they become second nature. Once you do master a few movements you can
begin a structured jump rope program. Each person should be able to
structure his own jump rope program following the guidelines here:
a. Start with a program where you are actually jumping rope for a total of
3-5 minutes. In the beginning you will probably be able to go for no longer
than 30-45 seconds without resting. Once you get a few days into the program
you should shoot for three minutes at a time without stopping. Eventually
work your way to a program that consists of 15-18 minutes of actual jumping.
b. While you are jumping mix in as many movements and variations as you can.
Also vary the speed of the rope. Your ultimate goal is to do each movement
as quickly and smoothly as possible but also be able to do each one slowly
as well. Learn to change speed also.
c. Always end your workout with a 60 second sprint. During the initial
workouts you might have to do two 30 second sprints to get adjusted. A
decent goal is to get 200 skips in 60 seconds.
Boxers workout : 3 mins skipping, 1 min rest (or 1 min crunches).
Other workouts:
How many jumps can you do in 20-30 seconds?
Skip for 20-30 seconds and then go onto the next jump.
Start skipping for 3 minutes and build up to 5 minutes plus.
Use this as a warmup in conjunction with ball handling and dribbling before stretching
Jump both feet
Right foot only
Left foot only
Forward and back with both feet
Forward and back with right foot
Forward and back with left foot
Side to side with both feet
Side to side with right foot
Side to side with left foot
Advanced
Triangle both feet
Star jump
Letter "W" jump
Double jumps
JUMP ROPE PROGRAM
Athletes and coaches have discovered that rope skipping is extremely helpful
in developing hand-foot coordination, so essential in all sports. It is very
important in developing balance, quickness, and cardiovascular endurance. It
is a very good activity for in season and even better for off season.
Rope skipping is not easy to do at first but with work, improvement comes
quickly. Very little space is needed and little time is needed. A good jump
rope program consists of 10 - 15 minutes of actual skipping.
I. GENERAL INFORMATION
Types of Ropes - Prices range from $4 to $15. Two excellent types of ropes
are : 1. Beaded jump rope - made of plastic beads threaded over a nylon
rope. 2. Leather jump rope - made of 1/4" leather attached to handles with
ball bearings to help the rope swing better. Most jump ropes made of just
rope are generally too light. Experiment to make sure it has good swing
weight.
Getting the right length - To make sure your jump rope is the right length
stand on the center of the rope with your feet together. The handles should
come up to your armpits. (Diagram # 1)
Holding the rope - The arms should hang down with the elbows in close to the
sides. The wrists should be held 3" - 10" away from the body with palms
facing forward, the handles should be held mainly with the thumb and the
first finger. (Diagram #2)
Swinging the Rope - Start with the rope behind the heels. The rope should be
started in its swinging motion by using the elbows and the wrists. Once the
rope is swinging, minimize the wrist and elbow movements as much as
possible. The rope should strike the ground 6" - 8" in front of the feet.
Jumping - You should start your jump when the rope is in front of your eyes
and your feet should come no further than 2" off the ground. The ball of the
foot should be the main part that strikes the ground.
A) Start jumping with two feet, concentrating on bringing your feet 1" off
the ground.
B) Start alternating feet.
C) Jump with one foot.
The above should give you a feel of the jumping rhythm. When you feel
comfortable start swinging the rope and try to coordinate the entire move.
III. JUMP ROPE MOVEMENTS - TERMS and DEFINITIONS
1. Two Feet - Both feet stay together. They stay close together and both hit
the ground at the same time.
2. One Foot - Only one foot hits the ground between each rope skip. The
other foot is held off the ground slightly.
3. Alternate Feet - Only one foot hits the ground between each skip.
Alternate each time. Right, left, right, etc.
4. Stradle - Both feet hit the ground at the same time but every other time
land with the feet spread apart to the sides.
Half-stradle - Only one leg goes to the side, the other stays directly under
you.
5. Stride - Both feet hit the ground at the same time but every other time
land with the feet spread front and back. Alternate which is front each
step.
Half-stride - Only one leg goes either forward or back. The other stays
directly under you. The leg that goes forward taps the ground with the heel.
6. Both feet land at the same time with one crossed over the other, usually
this move is accompanied by a straddle.
7. Toe Cross - Cross just as before but tap the toe of the leg that crossed
gently on the ground while the weight is supported by the other leg.
8. Seesaw - Can be done with one foot, 2 feet or alternate feet. As if there
were an imaginary line on the floor directly beneath you, alternate landing
on each side of that line.
9. Quick Step - Done almost exactly as alternating feet. The only difference
is that each time a foot lands - gently tap the ground with the heel of the
other foot.
10. Minnesota - This is a complex move composed of several movements as
follows:
a. two feet
b. half stride
c. toe cross
d. half stride
e. two feet Switch feet and repeat 1, 2, 3, 4, 5.
11. Reverse Minnesota - Very similar to Minnesota except the movements are
done behind you instead of in front of you.
a. two feet
b. half stride behind
c. cross toe behind
d. half stride behind
e. two feet Switch feet and repeat 1, 2, 3, 4, 5.
12. Full Minnesota - Combine Minnesota with Reverse Minnesota as follows:
a. two feet
b. half stride
c. cross toe
d. half stride behind
e. cross toe behind
f. half stride behind
g. two feet Switch feet and repeat
III. OTHER JUMP ROPE VARIATIONS
A. Crossing the Rope -
1. Crossing while swinging forwards - just as the rope begins to come upward
following your last jump - cross both hands across your body with the left
hand going first to the outside of your right thigh. The right hand must
follow immediately afterwards across and down to the outside of your left
thigh. (As if you are trying to throw the rope at the floor). The jump
should be the same as it always is. When the rope begins to come upwards
again re-cross your hands quickly to allow the rope to straighten out. You
can use several different movements while crossing the rope. Experiment !
2. Crossing while swinging backwards - As the rope comes up in front of you
- cross your arms across at chest level (one arm going first) as the rope
goes down, help it with your arms. Once the rope starts up again re-cross
your arms to the original position.
B. Half Rope -
Fold the rope in half - so you are holding both handles in one hand. This is
a much more difficult way to jump and requires you to work harder. You will
have to jump higher each time. The recommended movements are two feet, one
foot, and alternating feet.
C. Doubles -
This is also difficult and forces you to jump higher as well. Try to swing
the rope twice for every one time your jump. The recommended movements are
two feet, one foot, alternating feet. It takes time to coordinate this
especially to a degree where you can keep going for a while. If you get good
at this try alternating double, regular, double, regular, etc. If you get
real good, try triples.
D. Cariocha^ -
As you jump travel sidewards in a cariocha^ style. The trail leg crosses
front, back, front, back, etc. This is not easy to learn right away but it
will come with time. You should become good enough so that you can cariochs^
for about 20 yards, stop and come back etc. and keep going the entire time.
E. Three Point Drill -
Start with the rope folded with both handles in your right hand. Assume a
three point stance on the floor with your left hand and 2 legs. Swing the
rope in a circular motion on the floor in a counter clockwise direction. In
fairly rapid order you must lift your left hand, left foot then right foot
so the rope slides under. You should only lift them 1" - 2" off the floor.
Eventually try to speed up as much as possible. Also swing rope with left
hand in a clockwise direction. Note: the hand, left foot and right foot
should land at separate times. No two should land together.
F. Reverse Three Point Drill -
Same as the three point drill except the rope goes the opposite way. i.e.:
Rope in right hand - start the swing motion so that it goes under right
foot, hand. Switch hands and go in the other direction also
G. Sprint -
Done with alternating feet movement. Swing the rope as quickly as possible
counting each time the rope goes around. A good goal is to get at least 50
swings per 15 seconds. Gradually work your way up to 60 second sprints
trying to get 200 swings in that time.
IV. THE INGREDIENTS OF A GOOD JUMP ROPE PROGRAM
It will take a little time to learn most of the movements but once you learn
them they become second nature. Once you do master a few movements you can
begin a structured jump rope program. Each person should be able to
structure his own jump rope program following the guidelines here:
a. Start with a program where you are actually jumping rope for a total of
3-5 minutes. In the beginning you will probably be able to go for no longer
than 30-45 seconds without resting. Once you get a few days into the program
you should shoot for three minutes at a time without stopping. Eventually
work your way to a program that consists of 15-18 minutes of actual jumping.
b. While you are jumping mix in as many movements and variations as you can.
Also vary the speed of the rope. Your ultimate goal is to do each movement
as quickly and smoothly as possible but also be able to do each one slowly
as well. Learn to change speed also.
c. Always end your workout with a 60 second sprint. During the initial
workouts you might have to do two 30 second sprints to get adjusted. A
decent goal is to get 200 skips in 60 seconds.
Boxers workout : 3 mins skipping, 1 min rest (or 1 min crunches).
Other workouts:
How many jumps can you do in 20-30 seconds?
Skip for 20-30 seconds and then go onto the next jump.
Start skipping for 3 minutes and build up to 5 minutes plus.
Use this as a warmup in conjunction with ball handling and dribbling before stretching
Jump both feet
Right foot only
Left foot only
Forward and back with both feet
Forward and back with right foot
Forward and back with left foot
Side to side with both feet
Side to side with right foot
Side to side with left foot
Advanced
Triangle both feet
Star jump
Letter "W" jump
Double jumps