Skipping Lecture

8/12/2019 Skipping Lecture

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Skipping at dwarka

"Jump Rope" in USA

"Nawatobi" in Japan

What was previously a realm of conditioning or recreation for people has now emerged as a sport in thetruest sense of the word. Co-ordination, conditioning, balance, exciting skills are the main ingredients tothis physically demanding activity.

Traditional skipping and the modern sport "Rope Skipping" has little in common except for the basicprinciples. For example you mostly skip to modern music at speeds between 120 and 160 bpm (beatsper minute). This causes very fast skipping and the rope often rotates round the skipper more than twicea second. There are practically infinite jumping combinations and, because of that (almost) no limits tocreativity.

Rope Skipping is a low-cost, indoor-outdoor activity that requires little equipment or space and nospecial attire. The variety of movement combinations is unlimited, offering opportunities to expresscreativity and individuality. Rope Skipping improves fine and gross motor coordination, agility andfluidity of movement, flexibility and lateral movement. It also improves the senses of rhythm, speed,power, timing and balance. The rapid progression and improvement often experienced with jumpingrope may help enhance self-esteem and body image. Rope Skipping also promotes social aspects.Especially Double Dutch and Team freestyle encourage team spirit.

Rope Skipping is not only a lot of fun, but also good for your health, your Heart-Circulation-Systembecomes stronger and your condition improves. Hence, considered a very good cardio vascularexercise . One of the best exercises to counteract osteoporosis (weakening of the bones) during thelater stages in life.

Exercise Comparison Chart

10 MIN ROPE JUMPING AT 120 TURNS/MIN. PRODUCESTHE SAME CARDIOVASCULAR FITNESS AS:

Cycling 2 miles in 6 min. Tennis 2 sets Running 1 mile in 12 min.

Swimming 12 min. Jogging 30 min. Handball 20 min.

Rope Skipping is an ideal recreational activity for all ages and lifestyles.

So jump rope to an enriched well-being and good health.

History of Rope Skipping: - 'Jumping a rope' has been practiced for centuries around the whole world. In ancient

China, a game called Hundred Rope Jumping was one of the favorite sports during the New Year Festival. The Greek jumped a pole in the early days of the Western civilization. Severalpainters in the Golden Ages painted children playing with a rope. In the Indian culture ropes



have been a part of exercise since ages. The art of Mallakhamb also incorporates a rope for thepurpose of gymnastics. Mallakhamb is an ancient sport of aerial gymnastics still practiced inrural parts of India. Children all over the world were using a rope for their play as well asboxers and physiotherapists with their patients. Many athletes used the rope for their training,revalidation, condition or coordination. But somehow, nobody seemed to be interested enoughto develop this activity in to a real “Sport” as such.

Single Ropes:

Rope Length Suitable For heights

7 ft. (210 cm) Up to 4'10” / 1.30 m.

8 ft. (244 cm) 4'10" - 5' 3" / 1.70 m.

9 ft. (275 cm) 5' 4" - 5' 10" / 1.85 m.

10 ft. (305 cm) 5' 10" - 6' 6” tall jumpers

11 ft. Over 6’6" extremely tall jumpers

Suitable jumping surfaces: - (Prevents skipper being hit with a rope, slipping, or tripping.)

In order of preference:

1.Wooden floors.2.Rubberized surfaces.3.Tiles.4.Indoor - outdoor carpet.5.Asphalt.6.Cement

Benefits to the school or institution Improves fitness and self-esteem for participating students

Provides an excellent extracurricular opportunity.

Promotes citizenship, leadership, and teamwork

Will increase the recognition and prestige of your institution and its students in a positiveway

Helpful Tips for a fun practice session: Practice sessions should include a warm-up, stretching, attendance taking,

announcements, working on different skills and different types of jumping, cool-down,games (optional), closing announcements, clean up.

Warming up: Every session should ideally start with a good warming up to prepare the students

for thepractice ahead. Warming up sessions can usually be cardiovascular warm ups (5 minaerobic activities) like jogging. It's also important for warming up the muscles before thestretching. Keep the warm-ups upbeat and consider playing up-tempo music to getthings going.



STRETCH...STRETCH...STRETCH... You will hurt yourself if you don't stretch beforeyou jump. Ensure that students stretch their leg muscles well before every session toavoid injuries.Rope Skipping is a high impact sport where the upper leg muscles, knee joints and thecalf and the feet have to endure most of the shock that comes from jumping ropes.

Divide your students into smaller teams of four or five. This is essential. You cando thisby age or ability. The jumpers learn faster and work harder. Never be afraid to put

youngerskippers with older ones because some students learn faster than the others. It’s an

art tomotivate the students to learn new skills and let them feel that rope skipping is fun.

Do not goto fast. First perform the skill and explain the skill and then repeat once again. You

will haveto put some effort into this part. Encourage them by saying that everyone will

improve with practice. Keep records of different jumpers’ accomplishments whether i t is skills

mastered, speed, fewer misses, etc. Jumpers can become discouraged if they areprogressing less quickly than some of their friends. Being able to show them theirpersonal progress can help them keep motivated.

Once you have some experienced, responsible members on your team, ask them to helpyou with warm-ups, teaching skills, routines, and other responsibilities. You'll also befostering their leadership qualities. Show your students that theirs is a serious sport.

For safety reasons, jumpers should not chew gum, wear jewelry, jump barefoot, or

with shoelaces untied. Insist that they remove ornaments etc … it is for their safety! Safety issues for all participants to the rope skip sessions:

1) Avoid skills that involve a sustained "squat' position(legs bent at an angle less than 90 degrees at the knee joint).Knee joint injury can result.

2) Put your heel down from time to time while skipping.Avoid damage to Achilles tendons.

3) When ropes are not being used, store them hanging on a wall bracket or in a box instead oflying on the floor. You can't trip over a rope and it is easier to select a rope.

4) Preferably wear clothing that wont interfere with the rope turns.

(Example: sports shorts / cycle shorts / track suits)

5) Well cushioned shoes like cross trainers will help absorb impact better. Choose a pair of cross

trainer shoes with ample forefoot padding because jumping rope requires bouncing andbalancing

body weight on the balls of your feet. This is the opposite of running shoes, which provide thepadding underneath the heels.

6) Each student should have his / her own single rope of the correct length. Preferably choose abasic

training rope made of flexible plastic. The jumper’s height determines the proper length.The jumper



should stand on the rope with feet together, and the handles should reach the underarms.Children can choose an adjustable rope since ropes are not designed for their height in the caseof training ropes.

ALL ABOVE POINTS WILL HELP TO AVOID INJURIES.

A good rope skip program will prevent injuries and improve:

1) Aerobic & Anaerobic Capacity & Power

2) Coordination

3) Balance 4) Agility

5) Speed

6) Quickness of Hands and Feet

7) Explosiveness

Cooling Down: The cooling down takes approximately 5 minutes and includes low impact (or no impact)

activities and longer stretches for the muscles. A period of good cool down prepares thebody to stop exercising and help prevent unnecessary aches and pains.

Rope Skipping is a low-cost, indoor-outdoor activity that requires little equipment or

space and no special attire. The variety of movement combinations is unlimited, offeringopportunities to express creativity and individuality. Rope Skipping improves fine andgross motor coordination, agility and fluidity of movement, flexibility and lateralmovement. It also improves the senses of rhythm, speed, power, timing and balance. Therapid progression and improvement often experienced with jumping rope may helpenhance self-esteem and body image. Rope Skipping is an ideal recreational activity forall ages and lifestyles.

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Skipping Lecture