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E L G N SI SKIPPERS SIDE SWING et. g both your pe behind your fe ard your feet, brin w to n w 1. Start with the ro do es m . as it co right of your feet up overhead, and ts the floor to the 2. Swing the rope hi pe ro e the front th so e ac sid your hands ross g in br d an hands to your right n, io ot . a circular m e left of your feet ur hands, making hits the floor to th pe ro 3. Lift up with yo e th so e sid ur left of your body to yo

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DOUBLE SIDE SWING AND JUMP 1. Swing the rope to your right side . 2. Swing the rope to your left side . 3. As the rope comes down on the third turn, spread your hands apart and jump over the rope.

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E L G N SI SKIPPERS K PASS BEHIND-THE-BAC and do a one-handed side swing on your left side.ss

nd ur back and pa les in your left ha ur hand behind yo yo 1. Hold both hand g in br , et fe ur es down toward yo 2. As the rope com right and do a ur right hand. ht arm out to your rig the handles to yo ur yo t lif , nd ht ha les now in your rig 3. With both hand ht. rig ur yo to g swin one-handed side

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UNDER-THE-LEG PASS 1. Hold both rope handles in your righ t hand and do a one-handed side swin g on your right side. 2. As the rope comes down toward your feet, lift your left leg and pass the handles under your left leg to your left hand. 3. With both handles now in your left hand, lift your left arm out to your left. Bring your left arm back and up, then forward and down, making small circles on your left side.

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E L G N SI SKIPPERS in front until FRONT CROSS arm over your left arm ht rig ur yo ss cro t, fee wrists. of your

your waist. Rotate your 1. With the rope in front ur hands extend beyond yo d an arm ch tou s ow elb your ead, crossing your right t. Swing the rope overh fee ur yo d hin be e rop 2. Start with the placement. jump. Check your hand and over your left arm. Don’t e goes under your feet arms crossed so the rop ur yo th wi e tim e on 3. Repeat Step 2. Jump d. for a Basic Jump. continues back overhea erhead, open your arms ov ck ba s me co e rop the 4. Repeat Step 3. When

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FRONT-BACK CROSS 1. With the rope in front of your body, put your left hand behind your back, extending it to your right side at waist level. Cross your right arm in front of your body, extending your right hand to the left side at waist level. Rotate your wrists. This is just a rehearsal to help with proper body and arm position. 2. With the rope behind, begin a left side swing. 3. Halfway through the left side swing, bring your left hand down below your waist and back up into the Step 1 position. Your right arm continues moving up and out of the side swing and reaching out in front of your body on the left side. Your right hand will then come down to the Step 1 position. The rope should come down to your toes in front. Don’t jump. 4. Repeat Steps 2-3. As the rope comes down, jump with your left arm crossed in back and your right arm crossed in front. 5. Exit after the jump by immediately pulling both hands out to the left side and lifting up high. Then open your arms and do a Basic Jump.

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E L G N SI SKIPPERS OSS out BEHIND-BACK CR ms behind your back at waist level. Extejundsttha ewhaayndtolesprop erly

jump – this is hind, cross your ar your wrists. Don’t te ta 1. With the rope be ro d an ps hi nd your to your sides beyo ing your hands . dy bo under your feet, br ur es go ck pe ro position yo e th , and as rope continues ba behind. Jump once 1 position. Turn your wrists so the pe ro e th ith w t ar Step 2. St hips and up to the down below your . es to ur yo n to crossed in back. overhead and dow ith your arms still w p m ju n, em out to w do es arms and lifting th the rope com ur As yo 2. g ep sin St os at cr pe un 3. Re your jump, exit by Immediately after 4. Repeat Step 3. gh overhead. the sides and up hi

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MAD DOG 1. Start with the rope behind you. Do a left side swing while making a half turn to the left. 2. While facing backward, bring the rope down behind and jump backwa rd. 3. Lift the rope high overhead whi le making a half turn back to the righ t. 4. While facing the front, bring the rope down in front and jump.

TIP: Also practice turning to your right.

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Single Skippers  

Ejercicios de cuerda para realizar dentro de las clases de educación física

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