Playing with ropes

Skipping-rope exercises can be demanding for both agility and coordination. Below are some examples, the only limit is your imagination.

• Participants jump with the rope while running around within a defined area. They vary between high and low jumps, and between fast and slow rhythm.

• Fold the rope in half and swing it in a circle along the ground. Run over the rope as it turns, and vary the speed. Try with both the left and right hand, over the head, and with every other jump.

• Fold the rope in half and hold it behind your back, with a fairly wide grip. Step over the rope so that it comes to the front of the body. Repeat with an increasingly narrow grip. Move back and forth, increase the tempo, and aim for a smooth, dynamic flow with many repetitions.

• Participants sit on the ground in balance, without feet or hands touching the floor. The rope, folded in half, is passed under the seat, behind the back, over the head and back again, in one continuous movement. Try to roll over onto your stomach without the rope, legs or arms touching the ground.

• Grip the rope with your toes and throw it as far as possible. Fetch it and repeat. Make sure there are no knots in the rope, as this can be painful when throwing or gripping it. Can you catch the rope again before it hits the ground?

• Participants work in pairs. One tries to take the rope from the other. Run in a zigzag pattern, with the person behind trying to step on the rope of the one in front. Vary by letting both have a rope and try to step on each other’s rope.