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Jump Rope Skills Progression Guide

The document outlines a 4-level cardio workout routine consisting of various jumping, bouncing, and footwork exercises. Level 1 includes side swings, playground bounces, doubles bounces, and twisters. Level 2 focuses on single and backward bounces along with side straddles, X-steps, and heel taps. Level 3 incorporates rhythm changes, hopscotch bounces, high knees, and toe taps. The most advanced Level 4 consists of single bounces, one foot jumps, boxers, alternating steps, heel-toes, hopscotch kicks, straight kicks, and can cans.

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Pauline Vail
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105 views2 pages

Jump Rope Skills Progression Guide

The document outlines a 4-level cardio workout routine consisting of various jumping, bouncing, and footwork exercises. Level 1 includes side swings, playground bounces, doubles bounces, and twisters. Level 2 focuses on single and backward bounces along with side straddles, X-steps, and heel taps. Level 3 incorporates rhythm changes, hopscotch bounces, high knees, and toe taps. The most advanced Level 4 consists of single bounces, one foot jumps, boxers, alternating steps, heel-toes, hopscotch kicks, straight kicks, and can cans.

Uploaded by

Pauline Vail
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Level 1 Side Swing - No Jumps x 4

Playground Bounce x 8 Side Swing - Left, Right, Open x 4


Double Bounce x 8 Side Swing - Right, Left, Open x 4
Single Bounce x 8 Level 3
Backward Double Bounce x 8 Single Bounce x 24
Skier x 4 Rhythm Change x 4
Bell x 4 Alternating Step x 4
Box x 4 Hopscotch Bounce, Right x 4
Twister x 4 Hopscotch Bounce, Left x 4
Two-Foot Rope Trap x 4 Hopscotch Bounce, Alternating x 4
Level 2 High-Knee, Right x 4
Single Bounce x 12 High-Knee, Left x 4
Side Straddle x 4 Heel Tap, Right x 4
Front Straddle, Right x 4 Heel Tap, Left x 4
Front Straddle, Left x 4 Heel Tap Switch x 4
Front Straddle Combo x 4 Toe Tap, Right x 4
X-Step x 4 Toe Tap, Left x 4
Backward Double Bounce x 12 Toe Tap Switch x 4
Backward Single Bounce x 8 Low Kick, Right x 4
Right Foot Trap x 4 Low Kick, Left x 4
Left Foot Trap x 4 Single Bounce, Backward x 12
Side Swing Jump, Right x 4 Can Can, Left x 4
Side Swing Jump, Left x 4 Can Can, Alternating x 4
Cross, Right over Left x 4 Side Swing Cross, Right x 4
Cross, Left over Right x 4 Side Swing Cross Left x 4
Cross, Alternating x 4 Side Swing Cross. Alternating. slow without Jumps x 4
Basic Push-up x 1 Side Swing Cross, Alternating, with Jumps x 4
Mountain Climber x 1 Side Straddle, Backward x 4
Level 4 Front Straddle, Backward, x 4
Single Bounce x 50 Front Straddle Combo, Backward x 4
One Foot Jump, Right x 4 Front Straddle Switch, Backward x 4
One Foot Jump, Left x 4 Double Under x 1
Boxer x 4 Basic Frog x 1
Alternating Step x 24
Heel-Toe, Right x 4
Heel-Toe, Left x 4
Heel-Toe, Switch x 4
Hopscotch Kick, Right x 4
Hopscotch Kick, Left x 4
Straight Kick, Right x 4
Straight Kick, Left x 4
Can Can, Right x 4

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