Jump rope

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JUMP ROPE                                        

History

Nowadays, jump rope is socially recognized as a game that is played tradicionally by girls. 

Nevertheless, it was not until the twentieth century, when women started to wear trousers, that the game became very popular among women. Until then, jump rope was primarily a men’s activity, and nowadays it remains to be so, such as boxing.

What is jump rope?

It is a game played by children and young adults, where one or more participants jump over a rope. The rope is swung so that it passes under their feet and over their heads. There are also people who jump two ropes at the same time: this is called “Double Dutch”, and it is much more difficult.

How do you know if you are using the right rope?           
If you fold the rope in half, the middle of the rope should

be able to touch the ground while holding both ends of
the rope around chest-height, under the armpits. Once in

this position, check to see if the size of the rope is right
for you.
A rope that is too short can cause bad posture; iif it is too
large, it will drag on the floor and could be very dangerous and cause accidents (tripping, etc).

Is jump rope a sport? 
Yes, jump rope is not just a fun activity or a schoolyard game of chanting rhymes. It is also practiced at a competitive level, and has its own federations.
In jump rope competitions, athletes compete in individual and team events using single ropes or double-Dutch.
During the speed events, athletes try to complete as many jumps as possible within an amount of time.
There are also freestyle routines. In them, jumpers have a set time limit to demonstrate a combination of skills; in many competitions these are choreographed to music.
We jump in three different ways:
Individually: One person swings and jumps with their own rope 
In pairs: One person swings the rope and their partner jumps in and with them. In a long Rope: Two people swing a long rope and the rest of the class jumps in either individually or in small groups.

Benefits of jump rope:
Improvement of cardio vascular fitness
Increase in muscular strength
Better endurance
Body condition improvement
Greater Flexibility
Improved coordination
Stronger bones

Skipping can also improve your skills in:

* Better timing and rhythm
* Improved balance
*Improved agility
Before we start

1. Make sure you have a good surface to jump on (preferably wood with some spring to it; eg. best surface - wood, spring cushioned gym floor). Jumping too frequently on tile or cement can result in muscular pain and can damage your joints.

2. Make sure you have proper shoes on. Running or cross training shoes are the best as they provide the most support for jumping. Sandals, bare feet, or even mountain shoes can hurt you more than help you. Shoes that you would use for playing basketball, squash, running outside...are the type that would best work for jump rope as well.

3. As before any exercise, do a proper warm up to get your body ready. You must pay special attention to stretch your calves (lower leg), quadriceps (front of upper leg), hamstrings (back of upper leg) and deltoids and trapezius (shoulder area).

4. Make sure you do a proper cool down at the end of the lesson.

How to jump safely
1. You must try not to do high jumps. The higher you jump, the quicker you get tired. A height of three fingers above the floor is the ideal height.
2. Watch for posture:
Knees and ankles should be bent and the torso straight when jumping. Arms should be by the skipper's side, with the rope turning from the wrists and forearms.
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Jump on your whole feet ,preferably metatarsus. Placing only your toes on the ground makes your calves work too hard and it can result in a cramp.

3. Don't try too much too soon. Start with a 1:3 skipping:rest ratio, so if you skip for one minute, you rest for three. Add minutes up slowly.

INDIVIDUALLY:

Basic jump with rebound:
This is where both feet are slightly apart and jump at the same time over the rope. You do a little rebound after jumping, while you swing the rope. This jump is very comfortable and you can also use it to rest between different skills in a routine.
Basic jump without rebound:
It is a little faster than the rebound one, so you get tired before.
Alternate foot jump (speed step):
This style consists of using alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute as compared to the above technique.

Direction change:
You start jumping forwards, and in a given moment, instead of swinging the rope under your feet, you swing it to one of your sides. You must then turn with the rope to that side and raise it. When it is on top of your head, you swing it backwards and you are jumping backwards: you have completed a direction change!
Criss-cross:
This method is similar to the basic jump with the only difference being that while jumping, the left hand goes to the right part of the body and vice versa for the right hand, so that you cross the rope in front of you.
Double under:
To perform a double under, the participant needs to jump up a bit higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In fact, in competitive jump rope, triples, quadruples ("quads"), and quintuples ("quins") are not uncommon.
The skier:
a side-to-side jump keeping the feet together; you jump to the right with once, and to the left the following one.
The bell:
a front-and-back jump keeping the feet together.
The scissors:
a jump putting one foot forward and the other back, then switching back-and-forth.
The jumping jack:
a jump putting the feet apart and then together

IN PAIRS:
Enter your parner´s rope from the front:
You must be in front of him and to one side, so you can enter diagonally with only one step. When? When the rope hits the floor. To exit, move diagonally outside whn the rope touches the floor.
Enter from the front and turn round inside:
Same as before but you turn as you jump inside the rope.
Enter your partner´s rope from behind (and turn round):
Similar to the previous ones, but the gap to jump in is smaller. You must get very close to your partner.
Catching your parner:
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.

IN A LONG ROPE:

Basic jump:
Entering the rope when it hits the floor and starts going away from you. You must jump in the center of the rope and exit at the other end.

Turning inside:
Turn around as you jump. It´s very easy!

How many?
How many students can jump at the same time in one rope?

Two crossed ropes jump:
Here you jump not one but two ropes. They form a cross and the trick is only to look to one of the ropes. You must enter and exit as if you were jumping a sigle rope. Jumping in the middle of the ropes is fundamental not to be hit by one of the ropes.

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VOCABULARY

Armpits:Axilas	Bare feet:descalzo
To drag: arrastrar	Skipper:saltador
To trip: tropezar, dar un traspiés.	Cramp:calambre
Schoolyard: patio de colegio	Gap:hueco
Skills:habilidades
To swing:balancear, dar a la comba(en éste contexto)

 

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**Here, you can watch some videos. We are going to practice some of these  exercises and later ,you will have to create your own activity.

PRESENTACIÓN DEL TRABAJO CON CUERDAS.
(Sportacus.web. EF.)

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HOMEWORK: JUMP ROPE

1. Complete the following sentences:
a) As before any exercise, do a proper ________to prepare your body.
You must pay special attention to ________your calves, ________, hamstrings and deltoids.



b) You must try not to do ______ jumps. The _______ you jump, the quicker you get ______. A height of __________ fingers above the ______ is the ideal height.



c) In jump rope competitions, athletes ___________ in individual and team
___________, using single ropes or double-Dutch.



d)Knees and ankles should be _______ and the torso _________ when jumping.



e) The criss-cross is similar to the basic _____ with the only difference being that while_________, the left hand goes to the _______ part of the body and vice versa for the ______hand, so that you _____ the rope in front of you.



f)Jump on your _________ feet,preferably on your _________. Placing only your ___________on the ground makes your calves work too hard and it can result in a cramp.





2. Name five of the individual jumps we practice in class in Spanish and English.
1.
2.
3.
4.
5.



3. When you jump a long rope, when must you enter it?






4. In our classes we jump in three different ways. Explain them using the words in green:


Individual: swings, person, own,rope:__________________________________

Pairs: partner, jumps, person, rope, enters,him:_________________________

_________________________________________________________________.

Long Rope: rest of the class, individually, groups,people:_________________


___________________________________________________________________________________