Leisure and Cultural Services Department - Healthy Exercise for All Campaign

Rope Skipping for Fun


Introduction
Advantage of Skipping
Five Steps To Follow In Skipping
a)	Choose A Rope That Suits You
b)	Choose Proper Sports Shoe
c)	Do Warm-Up Exercise Before Skipping
d)	Skip in correct posture
e)	Cool-down exercise
Recommendations of Artistic Skipping
Virtual Class for Rope Skipping for Fun
Download Pamphlet of Rope Skipping for Fun

Five Steps To Follow In Skipping

C)	Do Warm-Up Exercise before Skipping
	Warm-up exercise is basically made of stretching exercise. Hold each posture for 8 to 10 seconds so as to allow your body to prepare for further exercise. In general, the whole warm-up exercise lasts for 5 to 10 minutes. However, the time should be adjusted according to the surrounding temperature so as to make sure that your body temperature will rise slightly.

Do Warm-Up Exercise With A Rope

1. Stretch the rope sideways.		2. Stretch the rope forward and backwards.

3. Stretch the rope outwards with your arms bent; stretch the rope outwards with your arms straight.		4. Stretch the joints of your wrists.

5. Stretch the joints of your ankles.	6. Shrug your shoulders.	7. Hold the rope in the position of drawing a bow.

D) Skip in Correct Posture

Look straight ahead; waist and back keep straight
Lower the elbows; keep both elbows at an angle of about 90 degrees.
Swing the rope by wrist action.
Keep your feet close together, skipping on tiptoes or on the balls of your feet in rhythmic movements.
Knees slightly bent while landing so as to adsorb the shock of the jump.
Jump on tiptoes or on the front of the soles in rhythmic movements

E)	Cool-down Exercise
	Relax completely, take a deep breath. You may repeat the stretching movements with the rope. Take a leisured walk to relax until your body temperature and breathing are back to normal.

Recommendations of Artistic Skipping

A) Solo Jumping

1.Single Side Swing

2. Side Bell

3. Front Cross and Back Cross

4. Open-close

5. Twister

6. Pretzel

7. High Step

8. Heel to Heel

9. Footwork

- e.g. Kick Step or the Can-Can
(You may create new footwork and invent your own skipping movements.)

The Can-Can (leg lift + leg kick)
1st jump：	jump forward with both feet
2nd jump：	lift your right knee and jump the rope with your left foot
3rd jump：	jump forward with both feet
4th jump：	kick out your right foot and jump the rope with your left foot. Repeat the action with the other foot.

10. Twirling Tricks
(No need to jump over the rope)
(Trick 1)

(Trick 2)

(Trick 3)

B) Double Tricks
(The jumper may turn around his/her body and the turner may run in and out of the rope)
1. Jumping Together with One Turner	2. Taking Turns Jumping while Sharing a Rope

3. Jumping Together Sharing a Rope
(The number of jumpers can be adjusted freely. If the ropes have no handles, the turners should revolve the ends of the ropes when jumping.)
4. Twins


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