Jumping or skipping rope is a cardiovascular exercise that builds muscle. Skipping rope at 120 revolutions per minute for just 10 minutes provides the same benefits as 30 minutes of running or 720 yards of swimming, according to the Jump Rope Institute. Though basic techniques are just as effective, jump-rope tricks can keep your practice fun and challenging. After mastering basic jumps, you can add tricks with your rope and fancy footwork to dazzle your friends.
Basic Jumps
Mastering a few basic jumps helps you build the foundation for learning advanced maneuvers for individual, partner and long-rope jumping. Begin with the rope behind your feet. Rotate your wrists to swing the rope over your head and jump lightly over it with both feet, landing with your knees bent. Double-hop between rope revolutions until you can turn the rope more quickly. You can also make the jump with one foot, alternating feet so that you are almost marching in place.
The Front Straddle
Also referred to as "scissors," the front straddle is an individual skipping skill. Begin a basic jump with feet together. On the next rope turn, land with your right foot crossed in front of your left. Bring your feet together on the next jump and then cross the left foot over the right foot on the following jump; alternate.
Leg Over
Place the rope behind your feet and put your right hand between your knees, moving your right hand under your leg until your elbow is behind your knee. Lift your right leg; your shin should be almost parallel to the ground with your foot toward the inside of your body. Hold the rope handles in both hands and rotate your wrists to bring the rope over your head. Jump once over the rope and back over your head. As the rope comes down, pull both hands down and away to the left, swinging the rope to the side to exit. When you're learning, practice this difficult maneuver without the rope to memorize the sequence.
The Rodeo
Begin with your feet shoulder-width apart and the rope in front of your feet. Hold your left arm out to the left and point your right arm straight at the ground, with your arm resting against your torso. Step your left leg over the rope and swing your left arm around the back and to the front of your head. As the rope moves forward toward your feet, step your right foot backward over the rope. Move arms back to starting positions and repeat. You can also perform this trick on the right side of your body.
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