Get Your Jump On

The Sunday night post is usually a soul inspired ode to inspiration but tonight with body battered by West Kananaskis trails I've left all my deep thoughts by the bathtub and am handing over the reigns, the rope to a fun workout tomorrow. A little something I wrote in IMPACT magazine a while back... 

Psst hey, do you want muscular coordination, cardiovascular endurance, carved up calves, lungs of iron and a heart like a Lion? Do this. Grab a skipping rope and in the age-old tradition of boxers wrestlers and girls in schoolyards everywhere learn the simple practice repetitively leaping over a rope as a simple effective and entertaining way to kill time, sing a few songs and up your fitness ante. I've put together a few simple skip tips and  included rhythms to go with them. Editor Chris Welner picked out a few and there's other I have skipped to, see if you can guess which is which.

 Fake Skipping If they don’t look close they’ll never know. It’s easier, less frustrating and effective at first to grab both handles of the rope in one hand and practice the jumping or jogging on the spot movement while timing the ropes passing of the feet. Once you've figures out that cadence grab a handle in each hand and get at it.

 Cinderella, dressed in yellow?Went upstairs to kiss her fellow?Made a mistake?And kissed a snake?How many doctors?Did it take? ?1, 2, 3, 4, can you skip a little more . . ..

Simply Skipping Think of skipping as slow jogging over a rope. Establish a rhythm that feels comfortable for you and with a handle in each hand rotate your arms and wrists jogging over the rope, left foot, right foot. Avoid appearing like an elephant evading a mouse, frenzied movement and huge jumps are the antithesis of skipping Zen. Slow down, relax. Practice is integral to your skipping success.

Whoa, Black Betty (bam-ab-lam) Whoa, Black Betty (bam-ba-lam)

Black Betty had a child (bam-ab-lam) The damn thing gone wild (bam-ba-lam)

She said, "ain't one of mine" (bam-ab-lam) The damn thing gone blind (bam-ba-lam)

I said Oh, Black Betty (bam-ab-lam) Whoa, Black Betty (bam-ba-lam)

 Cross Over  Skip the rope in your most comfortable fashion, single or double footed. As the rope comes over your head reach your hands across your body to the opposite hip, once the rope passes under your feet return your hands to their original position. Boom! a cross over.

 Fudge, fudge, tell the judge, Mother had a baby,

Oh, joy; it's a boy,

And Daddy's nearly crazy.

Three and Over  Jump the rope swinging with both hands around one side of your body then around the other side of your body back around the first side then pull hand to either side of your body and jump the rope. 

Welcome to the jungle We got fun 'n' games

We got everything you want Honey we know the names

We are the people that can find Whatever you may need If you got the money honey We got your disease

The Double
After mastering two footed jumping find a regular rhythm, get into your groove. Double your wrist speed relative to your foot speed, let the rope pass under your feet twice for each time you jump.

I am a girl dressed in blue, here are the actions I must do:

Stand at attention, stand at ease. Bend my elbows bend my knees,

Salute to the captain, bow to the Queen, turn my back to the sub-marine.

The Jack
Jump the rope with both feet concurrently (at the same time). Each time the rope passes under your feet change your footing. Alternate, feet close together, feet wide apart. It looks like a jumping jack, go figure.

 We've got to get it together You bring the wine, we'll bring the weather

We haven't come to be clever Let's make it now cause this could be never

Were gonna razamataz ya tonight Were gonna razamanaz ya all night

 Practical Tips:

- Leather, beaded or plastic ropes with ball bearing handles are easiest to learn with. Get one of those. 

- The jump rope handles should reach to your armpits when you stand one foot in the middle of the rope

- Small hops one foot at a time.

-There is no need to jump twelve inches to clear a 1/8 inch rope.

- Running shoes make fine skipping footwear.