Sunday, February 12, 2012

Jump Rope basics

Physical Education Lesson Plan

S: PE
T: Jump rope
O: K: To practice basic jump rope skills
1st: To develop cardiovascular fitness while jumping rope for fun
P: Teacher demonstration and explanation

Jump Rope

Proper jumping technique:
a. head erect
b. shoulders back
c. elbows close to side
d. wrist turns the rope (not arms)
e. knees slightly bent
f. land lightly on balls of feet
g. jump 2-3 inches off the floor

1. Stationary Rope

Use one long rope per three students. Lay the rope straight on the floor. Three students stand at each rope, evenly spaced facing in the same direction towards one end of the rope.

Practice the following jumps:
a. double bounce (bounce twice, then over)
b. single bounce (bounce once, then over)
c. hop, single count (hop once, then over)
d. straddle (straddle over the rope, then feet together next to rope)
e. skier (two feet together, jumping right and left over rope)
f. bell (two feet together, jumping forward and backwards over rope)
g. rocker (with one foot on each side, rock/jump back and forth on each foot)
h. X (two feet together, jump landing with feet crossing each other)
i. twister (two feet together, jump landing with feet/hips turned sideways, jump back over landing with feet/hips turned sideways the other way)
j. hopscotch (jump on one foot, landing on two, jump on two feet landing on one)
k. front to back (two feet together, jumping and landing 180 degrees around)
l. heel clicks (two feet together, jump, click heels together, land on other side)

2. Blue Bells

Two students swing rope as high as knees on both sides. Practice above skills again now with blue bells.

3. Full Turn

Practice above skills using individual jump ropes.

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