Rope jumping is taught in the elementary and secondary schools with all its details as a part of the physical fitness program issued by the Depart- ment of Education, Culture and Sports in a Memo- randum Number 54, s. 1994. Here are a few basic jumps that you can use. Make variations as you please. 1. Basic jumps. Jump on both feet and land on balls. Keep feet, ankles, and knees together Fig. 502. Skiers Jump. Jump side to side, bend knees slightly as you land. Fig. 51 3. Straddle Jump. Jump and land feet apart, shoul- der-length, and return to a basic bounce. (Try the cross jump as you progress.) Fig. 52 524 Scinsors Jump. Jump with 1 foot forward (8-12 inches apart). Repeat with the rev i- tion of the feet. een) Fig. 53 d Kick. Hop on R foot and kick/swing L ‘at with reversed position of 5. Hop an leg forward. Repe the feet. Fig. 54Locomotor Movements Walking Walk briskly forward (8 cts.), backward (8 cts.) clockwise (8 cts.), and counterclockwise (8 cts.), arms swinging at the sides. Fig. 55 Jogging Variations a. Jog in place, hands moving right and left as in a car wiper. Fig. 56direction with arms Moving yy a ny Jog im any down. ‘ i A Jog in anY direction shaking hands in any Ing Fig. 57 )) 3. Jumping Variations a. Jump side to side with arms clasped overhel Fig. 58b. Jump forward, backward, sideward, right and left, thrusting arms upward and back to thrust position. Fig. 59 ees eee ¢ obliquely backward right and ob- with arms thrusting for c, Jump twic liquely backward left ward and back.d. Jumping jacks with hands clapping overhead at every straddle jump. Fig. 61 yu swing e. Jump-twist your body to the right as yo to the your arms to the left. Repeat jump-twis left, swinging arms to the right.4, Hopping Variations a. Hop on R foot 4 times wi with L ky . forward and bending backward oe Hands on waist. Repeat with the ae count, ment of the legs. ‘sed move- Fig. 63 an Hop on one foot in zigzag or circle formation. Repeat with the other foot. Fig. 64she same foot Step on R foot, then hop on tl J i the R hand touches the extended L leg in front, Repeat with the reversed position of the legs Axial Movements These activities are done in place, feet slightly apart and hips moving in time with the music. 1. Arm Circling a. Circle arms forward from the shoulders with hands as if pushing an object (8 cts.). b. Repeat circles backward (8 cts.). c. Repeat (a) and (b) (16 cts.).2. Scissors a. Cross extended arms in front and do the scis- sors moving arms gradually upward (8 cts.). b. Repeat (a) arms gradually moving downward (8 cts.). c. Repeat (a) and (b) (16 cts.). 61rusting (closed fist) s alternately forward and 3, Arms Th a. Thrust R ani sideward (8 b. Repeat thrustin| (8 cts.). d L arm: cts.). Repeat. g arms upward alternately4. Hands Push a. With fingers pointing upward, push hands al- ternately forward in front (4 cts.) b. Push hands alternately upward, fingers point- ing backward (4 cts.). Push hands alternately downward in front (4 cts.). Push R hand sideward right, L hand sideward left alternately (4 cts.). _e————- Fig. 69 635. Elbow Jerk a. With both arms bent on chest, push R elbow sideward right twice (2 cts.), and L elbow sideward left (2 cts.). Fig. 70 6. Opposite Swing a. With knees slightly apart, twist upper body from the waist to the left as you swing extended arms to the right (1 ct.). b. Repeat twist to the right and swing arms to the left (1 ct.). c. Repeat (a) and (b) as many times desired. Fig. 717. Elbow-Hip Touch a. Push R hip to the right with R elbow touching hip (1 ct.). b. Repeat (a) to the left, L elbow touching left hip (1 ct.). c. Repeat (a) and (b) as many times desired. ening some onts try combining Li It is fun, You can 7 0. ts alternately to After memorizing the move™ motor and axial movements. loco) fo. , "™ locomotor and axial movemenDance Steps with Suggested Arm Movement its, 1. Step Point a. foot in place (ct. 1), point R foot sid lewary Step L a bring both arms obliquely upy, ard right as yo Teft (ct. 2) in place (ct. 3), point L foot si oth arma obligualy weet Step R foot left as you bring right (ct. 4)- Repeat (a) and (b) desired. alternately as many times2. Close steps a. Step, a to the right 2 times (cts. 1,2,1,2) arms bending upward and stretching d mmward right on each count. @ downward Repeat (2) to the left. Repeat (a) and (b) several times. Fig. 74 Try doi : ee doing these close steps using other arm move-Step and Cross-Kick a. Step R foot slightly to the right, arms in T position (ct. 1), crosskick L leg Pick 88 versed fling arms obliquely upwarg the R foot as you left (ct. 2.). Repeat (a) startin} arms in the opposit (a) and (b) as many times desired. g with the L foot and fli ‘g direction (cts. 3,4). _ Repeat Fig. 754. Cut (Displace one foot with the other, eith i Cght and left, or forward and ee a. Cut L foot with R foot sideward, arm a te at the sides (ct. 1). Cut R foot with hha ee sideward (ct. 2). Repeat (a) 3 times more. Cut L foot backward with the R foot as you fling both arms backward (ct. 1). Cut R foot forward with the L foot, fling arms forward (ct. 2). Repeat (c) 3 times more.5. Twist Standing with one foot forward, twist body f or a. ward (cts. 1-4) and backward (cts. 5-8) b. Repeat (a) (cts. 1-8). Fig. 77 6b. Step-Cronu-Step-Kick rae a. Ste ht arms in reve™ R foot sideward, ritFig. 78 asi , é , Try doing ' sloaw with other t Tm movements ig. eka eran, mre? “Tove winTinikling In and Out (Fast 3/4 time) Jump twice, feet together (cts. 1, 2). b. Jump once, feet apart (ct. 3). Repeat (a) and ce right about or opposite directj es more. _ (b) 7 times more. d. Jump to fa and repeat 8 timCrarteston a. Step R foot forward, arms moving naturally toward the right (ct. 1). Raise L foot forward, arms moving toward the left (ct. 2). Step L foot slightly forward, arms moving to- ward the right (ct. 3). Swing R foot sideward-backward to a point in rear, arms toward the left (ct. 4). Repeat (a) - (d) as many times desired.9. Swing and Project a. With knees slightly apart, swing hips 7; left alternately, arms on waist eae Tight ang the swinging of the hips (cts. 1-16) oving With Contract and project abdomin: al ward and backward, arms lighten fon (cts. 1-16). ¥ raised Repeat (a) and (b) (32 cts.). Fig. 8110. Cha-Cha Jump a. Step R foot backward, arms in reversed T posi- tion (ct. 1), step L foot in place (ct. 2), step R foot in place (ct. 3) pause (ct. 4). Jump 4 times sideward right and left alternately arms upward moving naturally left anid right alternately.