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Jumps When the athlete is jumping, the rope should not hit the floor. The athlete should keep the arms extended, but not locked, and turn the rope from the wrists. The athlete should jump high enough to extend the legs and point the toes on every jump.   Jumps forward and backward over a U-shape       Hold the rope in a U-shape. Step forward and backward over the rope, maintaining the U-shape. When the athlete has mastered the steps over the rope, try a small jump over the rope with one foot, closing with the other foot. Jump over the rope with two feet together.     Straight jumps forward (with and without a rebound)     Swing the rope overhead in a U-shape. Stop the rope as it nears the floor, and jump over with both feet together. When the athlete can jump over the still rope, have her try jumping while the rope is swinging. When the athlete can jump once over the turning rope, add more jumps, with or without a rebound (2 jumps for each turn of the rope).     Straight jump backward (with and without a rebound)     Follow the same progression as for forward jumps.     Runs over the rope (with the same foot and alternating feet)     Swing the rope overhead in a U-shape. Stop the rope as it nears the floor and step over with one foot, then the other. Continue swinging the rope and stepping over as you travel across the floor, gradually making the steps into small jumps. When the athlete can step/jump over the still rope, have her try stepping/jumping over the turning rope. Practice with the same foot stepping over the rope each time, and with alternating feet.     Cat leap over the rope Holding one knot in each hand, begin Figure 8s with the rope. Separate the hands, making a U-shape with the rope, and cat leap over. As soon as the rope passes overhead, put the hands together and return to the Figure 8s.     Faults & Fixes Chart     Error Correction Rope hits the ground. Have the athlete extend the arms and hold the rope higher. Rope gets out of shape. Have the athlete swing the rope more fluidly. Excessive arm movement during jumps. Have the athlete perform the swings from the wrists. Athlete bends the arms excessively. Have the athlete stretch, but not lock, the elbows. Athlete does not complete the jump. Break the jump into parts, separating the swing of the rope and the jump. Practice in slow motion until the athlete can do the swing and the jump correctly. Do conditioning exercises to strengthen the ankles so the athlete can jump higher. Jumps are not continuous. Have the athlete begin slowly, swinging the rope and jumping continuously. Increase the speed when the athlete can jump successfully slowly. Athlete has excessive upper body movement and incorrect alignment. Have the athlete jump without the rope to improve her form. Do conditioning exercises to develop core strength. Athlete looks down and rounds the shoulders. Have the athlete focus on an object directly in front of her, at eye level. Do stretching exercises to open the shoulders. Athlete's toes are not pointed in the air during the jump. Have the athlete jump without the rope to improve her form. Sit in a pike position and practice pointing and flexing the feet until the athlete understands the difference. Do conditioning exercises to strengthen the ankles so the athlete can jump high enough to point the toes.

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