Name of synchronized rope skipping 1. Single figure skipping rope
1. Sideways and oblique jumps: This action can train endurance and strengthen abductors and adductors. The two of them stood on the left and right sides of the skipping rope, one behind the other. They first jumped sideways and jumped forward with one leg, and then jumped back to the original position. When jumping, be careful to swing your arms vigorously. After jumping for 1 minute, rest for 10 seconds and repeat the exercise 2 times.
2. Single-leg kneeling jump: Bend your right leg at the knee and lift it forward. Stand on tiptoes, hop on one foot 10 to 15 times, and repeat the above actions with your left leg. Rest for 30 seconds and perform 2 rounds on each side.
3. Split-legged jump: First do the rope skipping preparation exercise (see exercise 2), then skip the rope. Spread your feet apart when jumping, and bring your feet together when landing. Repeat the action 15 times.
4. Jump with your arms crossed: First do the rope skipping exercise (see exercise 2), then cross your arms and jump rope. When the rope is in the air, cross your arms. After jumping over the crossed rope, return your arms to their original position.
5. Spin jump: Two people perform rope skipping exercises. One person squats down with his legs spread apart, swings the rope to make the skipping rope draw an arc on the ground, and the other person keeps jumping over the swinging rope. . The speed gradually increased from slow to slow, and after 1 minute, the two people alternated.
6. Side-foot jump: Start with the simple rope skipping method (see exercise 2), then use both hands and wrists to wave the skipping rope, skip the rope with your right foot, and tilt the left foot not touching the ground to one side, jump 15 times . Jump to the other foot 15 times. Non-beginners can practice jumping rope quickly, that is, jumping twice in a row while the rope slides under their feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you will easily get caught by the rope.
7. Crab Walk: Two students form a group and tie their knee joints together with a skipping rope to form two people with three legs. During practice, two people walk sideways in the direction of travel to see which group walks the fastest.
8. Four people transporting goods: A group of four people uses four skipping ropes to form a "well" shape. Each person grabs two rope ends and puts a volleyball in the middle of the "well" shape. During practice, the team with four people working together to prevent the ball from falling and reaching the destination first wins.
9. Big rope skipping: Connect short skipping ropes one by one. The length depends on the number of people practicing. Multiple people can jump on one rope.
10. "Bamboo pole" dance: Use skipping rope to imitate the "bamboo pole" dance of ethnic minorities for practice, and ask the students who are pulling the rope to straighten and tighten the rope. Another advantage of using a skipping rope is that the "bamboo pole" will not pinch your feet.
11. Spring jump: Imagine that you are a one-legged spring, with your feet together and standing on the balls of your feet. Swing once and jump once.
12. Double jump: swing once and jump twice in a row. The cycle of each rope swing is slightly longer than the "spring jump". This action has a clear rhythm and is relatively easier than the previous set. It allows you to adjust your breathing after the tense "pogo jump".
13. Ski jump: Imitate the movements of a skier when going around an obstacle. Keep your legs together. When jumping, jump 30-40 centimeters to the left or right first, and then jump in the opposite direction for the next jump. Jump a considerable distance. And so on.
14. Bell jump: a jumping method evolved from the "spring jump". With your legs together, swing the rope one step forward in the first cycle, then jump one step back in the second cycle, and so on.
15. Horizontal split-leg jump: Start with the "spring jump" action, and then separate your legs laterally in the air and fall back to the ground. In the next rope swing cycle, the legs jump up and land together in the air. Return to the ground. And so on.
16. Walking jump: Use one foot to jump rhythmically on the ground in each rope swing cycle, taking turns. Lift the knee joint of the raised leg and relax the calf, as if walking on a track.
17: High leg raise: The essentials of the action are basically the same as the "walking jump". The main difference is that the knee joint must be raised to the same height as the waist, while the torso remains upright. This action is great for improving leg and psoas muscle strength.
18. Boxing step: Move the center of gravity forward and backward, kick both legs forward slightly in turn to lift the feet off the ground, and jump on one foot of each leg 1-2 times in a rope swing cycle. Although the range of this movement is small, the efficiency is very high. It is a great test for endurance and is also a good improvement.