Year 8 Rope Skipping (Solo)

Student Name: ​Miracle Lau Homeroom: ​Y8 Care

Students MUST submit the movement plan in order to be assessed in criteria B on the
assessment date. Explains your plan to perform the routine in the assessment; and ways for
improving the rope skipping routine. (Consider: What can you perform in week 1; how can
you take it to the next level in week 2; how can you perfect your performance by week 3 etc.)

Choose 5 moves from your routine and explain in details the approaches you made in
performing.

Move # Name of moves & pictures Describe how step by step approach

To do this move, you must hold

the ends of the jump rope in each
High Knees hand and make sure that your
feet is a shoulder width apart
from each other. Swing the rope
over your head, bend your knees
and lift up one knee so that it is
perpendicular to your body while
the rope swings under your other
foot. On the next cycle of the
rope, lift up your other knee and
Basic
continue the motion continuously
as if you were running on the
same spot.

This high intensity cardiovascular

body exercise is used in my
skipping routine because it matches
the music really well with the beats
and it is a simple move that is able
to help you prepare for the
upcoming complex and tiring
moves.
 Start with the rope behind you
and swing it over your head. As
the rope passess you head and
Front Cross comes down in front of you, cross
your hands. Your goal is to
rearrange your hands, with your
left hand on the right and the
right hand on the left. Jump over
the crossed rope and return it
into an uncrossed position. Keep
the rope and your feet at a
consistent pace to maintain the
same rhythm, and you will have
Intermediate 1
to cross and uncross each time
your feet strikes the ground.

I have chosen to do the front cross

in my routine because it is quite a
simple move that doesn’t waste a
lot of energy, while being able to
entertain the audience in the
performance as it is a move that
requires good footwork and fast
reactions to the direction and
coordinates of the body.
 Hold the handles of the skipping
rope in each hand and keep them
closely together. Make a sideways
pattern like the infinity sign.
Keep the rope swinging at this
motion and make sure that your
hands are centered in front of
your body. In order for you to
Full Side Swing + Straddle X jump in from a side swing, you
must bring your hands to where
it is normally positioned in a rope
turn. Separate your hands as the
rope comes through the middle,
jump in with your feet spread in
a shoulder-width apart. Jump
over the rope with your right leg
crossed in front of your left leg,
continue this motion and pattern
Intermediate 2
while crossing legs. Make sure to
keep the rope swinging on the
sides after your jump.

This move looks a bit complicated

as both moves build up on each
other in a proper manner, but it is
quite simple to do as long as you
have mastered the timing and
coordination of the move. This
move is able to fit into any part of
my song as the beat matches
perfectly together and it could be
done in any speed as long as you
have good control of the
coordination and steps in this
move.
 Begin the move by swinging the
rope over your head and jump
off the ground with both feet as
Cross Jumps the rope begins to reach your
feet.When you swing the rope
over your head, cross your
elbows over each other and hold
your hands in the same crossed
position. Use your wrists to
continue to swing the rope and
repeat the same motion.
Complex 1
This move looks similar to the front
cross mentioned above, but it is
actually a lot more complicated
than that because the amount of
space in between your arms are a
lot smaller and the speed of your
steps are a lot more dense.
However, this move doesn’t really
involve a lot of footwork as it
mostly involves using your wrists
to swing the jump rope.

Firstly, pick a number of skips

that you need to attempt before
Double Under attempting a double under. For
example, 5. Begin swinging the
rope and jump higher on the fifth
jump as you turn your wrists two
times instead of one. Get the rope
under your feet twice before
landing on the ground.

Complex 2 When we hear the sound of a

double under, it makes us feel like
the rope is swinging very rapidly
underneath you, and the
culmination of the wrists
maintaining the tension throughout
the rope makes the audience feel
and blend in to the rhythm very
naturally, and having the audience
watch your coordinated pattern of
moves makes it a lot more
 entertaining to watch when
compared to the basic single unders
On the first lesson of practising my moves, I was mainly focusing on mastering my single unders as it
is the most basic move that helps us improve our endurance and muscular coordination of our body.
During the first week, I started to practice on my criss cross as it is also another basic move to do in
my routine. However, I was struggling to do harder moves such as changing the direction of my
footwork as I could not do a lot of advanced moves at the start, and I started to search up more moves
that I could start learning later on.

On the second lesson, I was able to do a few sets of basic moves properly, but I was struggling to skip
for a minute straight, as it is very exhausting. Therefore I decided to add in a few different moves like
the side swings for me to have a break in between the intense amount of exercise in my routine.

On the third lesson, I severely injured my eye by trying some complex moves, but my routine started
to become a lot more smooth and it could flow properly. I also managed to try a few intermediate
moves such as the straddle X and the side straddle, which is quite useful in my routine. Both of these
moves look very similar, but it is able to build up on each other and match the music very well.

On the fourth lesson, after practising a lot at home, I was able to do the full routine with my music on,
with each skip accompanied by the rhythm of the music. I can also change between different moves
with the music in my routine, and maintaining the same tempo and speed of each skip along with
good coordination of my body.

On the fifth lesson, I will be able to perform in front of the entire class along with my music. I believe
that it would be quite successful because my music has a really strong beat to go with and it will be
able to lead my routine really well with limited mistakes. I hope that my routine flows well in my
performance as I have put in a lot of extra effort in this routine plan. Although my plan includes
simple moves, I hope that my performance would be able to attract the audience’s attention through
the flow of different movements in my skipping routine.

Through observing the skipping routine of other classmates and from the internet, I can easily transfer
the techniques that they have use into my routine by seeing their strength and weaknesses, therefore
improving the quality of my routine.

Last but not least, I will use my creative thinking skills through timing my performance with the beat
of the music in the background, thus bringing a more interesting performance to the audience and
enhancing it overall.

To improve my skipping routine, I would consider using more advanced techniques and skills based
on some of the basic moves in order to create a more complete and special routine that stands out from
my class, I would also improve on my coordination and footwork in order to make my routine look a
lot more smooth and to make my performance flow properly.