Handnotes from EFBilingue.

com

ROPE SKIPPING
Vocabulary in this lesson:
To swing: balancear. Aqu dar a la
comba
Rebound: Rebote
To enter: entrar

Proper: apropiado
Height: altura
Workout: trabajo o ejercicio fsico
To watch for: estar pendiente de

Slightly apart: ligeramente

separados
To perform: realizar
Height: altura
Take it easy: Tmatelo con
tranquilidad
To go away: alejarse, hur
Towards: hacia

What is Rope Skipping?

It is a game where one or more participants jump over a rope. There are also
people who jump two ropes turning at the same time: this is called Double
Dutch, and it is much more difficult.
Is it a sport?
Yes. It is also practiced at a competitive level, and it has its own federations.
(ERSO: European Rope Skipping Organisation; IRSF: International RS
Federation).
In rope skipping competitions, athletes compete in individual and team events
using single ropes or double-Dutch.
Here you have a video of The rope skipping world championship 2010:
http://youtu.be/bNki63m-vbg

(Ratn sobre el link + Ctrl + Click)

In our classes we jump in three different ways:

Individually: One person swings his/her rope and jumps over it
In pairs: One person swings the rope and jumps over it, and a partner enters
the rope and jumps with him/her.
In a long rope: Two people swing a long rope and the rest of the class enters
the large rope individually or in groups.

Handnotes from EFBilingue.com

Before we start
1. Wear proper shoes. Running or cross training shoes are the best. Tie your
laces!
2. As before any exercise, do a proper warm up. Stretch your legs carefully.
3. Do a proper cool down at the end of your "workout". Repeat the same
stretches you did at the beginning.
How to jump safely
1. You must try not to do high jumps. If you jump high, you get tired quickly.
The ideal height for the jumps is three fingers above the floor.
2. Watch for posture: Knees and ankles should be bent. Torso straight, and
arms relaxed. Turn the rope using the wrists and forearms. Jump on your whole
feet, so you dont get tired too soon.
3. Take it easy: Don't try too much too soon. If you jump for one minute, rest for
three. Add minutes up slowly.

INDIVIDUAL:
Basic jump with rebound:
You do a small rebound after jumping, while you swing the rope. This jump is
very comfortable and you can also use it to rest between different skills.
Basic jump without rebound:
It is a little faster than the rebound one, so you get tired quick.
Alternate foot jump (speed step):
Jump first on one foot, and when you swing the rope again, jump on the other
foot.
Here you have a video showing you some of the jumps:
"Basic Rope Skipping Styles" (Sita el ratn en el link azul + ctrl + click)
Direction change:
You start jumping forwards. Then, instead of swinging the rope under your feet,
swing it to one of your sides.
Turn with the rope to that side and raise your arms and rope.

Handnotes from EFBilingue.com

When the rope is above your head, swing it backwards and you are jumping
backwards: you have completed a direction change!
Criss-cross:
While jumping, you cross your arms in front of you, and jump with the rope
crossed.
Double under:
You need to jump up a bit higher than usual while swinging the rope twice under
your feet. It is possible to have the rope swing three times under the feet (triple
under). In competitive jump rope, triples, quadruples ("quads"), and quintuples
("quins") are not uncommon.

IN PAIRS:
Enter your partners rope from the front:
You must be opposite your partner and to one side, so you can enter diagonally
with only one step. When? When the rope hits the floor. To exit, move away
diagonally when the rope touches the floor.
Catching your partner:
You start jumping, and your partner, a little apart from you, starts jumping at
your same pace. You must jump towards him/her and catch him/her, getting
him/her inside your rope.
Here you have 2 videos showing all the possibilities of rope jumping.
They have fun at parks around the world. Which one you prefer?
Rope Skipping in the Vondelpark (Amsterdam)
"DOUBLE DUTCH DIVAS" CENTRAL PARK SEPT 16/07 7 PM

LONG ROPE:
Basic jump:
Enter the rope when it hits the floor and starts going away from you. You must
jump in the center of the rope and exit diagonally at the other end.
Turning inside:
Turn around as you jump. Its very easy!
How many?
How many students can jump at the same time in one rope?