Jump Rope Skills - Footwork Series
In these videos, we present an expanding library of footwork variations to try once you have mastered basic bounce! Enjoy!
Footwork - The Basics Series - 📼 1 - First Steps
These beginner level footwork steps will allow you to get some variation in your jump rope workouts.
0:00 basic bounce
0:07 run in place
0:12 high knees run in place
0:17 single leg hops
0:24 4x run in place 2x single leg hops
0:34 single leg hops double tap
In this series, I demonstrate the very first footwork variants I personally learnt after basic bounce. It also demonstrates that after learning individual skills, you can combine them to create further variation!
The footwork in this video will also give you enough variety to start to create your own workout routines. You can do all or some of these in 30-60 second bursts with 15-20 seconds rest with 4-10 repeats of the circuit depending on how long and intense you want the workout to be. Each of these footwork skills can also be performed at a faster pace and/or with a heavier rope to vary intensity!
This is why I personally love jump rope because even a small number of skills can create a lot of variety to your workouts. These are only the basics and just a fraction of the possibilities! I have a lot more footwork sets to come and will start to cover more advanced skills after the basic steps.
Footwork - The Basics Series - 📼 2 - Straddles
Expand your jump rope footwork library with these straddle variations. This is one of the first footwork skills I learnt so great for beginners looking for a challenge!
0:01 side straddle
0:06 forward straddle
0:11 diagonal straddle
0:18 cross straddle (or x-motion)
0:28 high knee straddle
0:36 Jump rope straddle routine (level 1) Once you get comfortable with each move, put them together, get some music on and you have yourself a routine as well as helping you develop your footwork skills and coordination.
0:46 Jump rope straddle routine (level 2) You can take this a step further by moving directly between each straddle and avoid returning to the centre!
Hope you enjoy this and tag me in your efforts if you give this sequence a go or create your own!
Footwork - The Basics Series - 📼 3 - Boxer Steps
The Jump Rope Boxer Step!
0:00 swing kicks (or fast skip)
0:09 boxer step classic
0:20 boxer step double tap
0:30 boxer step triple tap
0:43 boxer 4 step (RLRR, LRLL, repeat)
Combine these with the skills with the other footwork in this series and you will have a big variety of footwork to incorporate into your jump rope workouts.
These boxer moves were the skills I personally learnt within the first few months of jumping rope.
𝙏𝙤𝙥 𝙏𝙞𝙥𝙨 - 𝙗𝙤𝙭𝙚𝙧 𝙨𝙩𝙚𝙥 𝙘𝙡𝙖𝙨𝙨𝙞𝙘
- shift your weight between one foot and then the other.
- when shifting your weight to the right foot, the left is very gently tapping the ground with barely any weight on it at all. Repeat on the left side and so on
- 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 - when shifting your weight to the right foot, the left taps the ground after. So it’s the right foot that hits the ground first and the left lightly taps immediately after. Same goes for the left side. The left will hit the ground first and the right foot gently taps the ground immediately after. This isn’t noticeable from the videos as the space between the two taps is super quick!
Hope this is useful and let me now if you need any help or more info!
Footwork - The Basics Series - 📼 4 - Twists, Ski Jumps and Bell
Footwork - The Basics Series - 📼 5 - High Knee Variations
Footwork - The Basics Series - 📼 6 - Taps
Footwork - The Basics Series - 📼 7 - Boxer Steps 2
Footwork - Shuffle Series - 📼 1 - Running Man
Footwork - Shuffle Series - 📼 2 - Running Man side to side
Footwork - Shuffle Series - 📼 3 - Side to Side Heel Shuffle
Footwork - Shuffle Series - 📼 4 - Polly Pocket, high knee side straddle cross, high knee side straddle to diagonal forward straddle