Equipment:

    * Jump Rope
    * Appropriate footwear

Variations:
Low:

    * Double foot jump - Both feet take off from the ground slightly and land together.
    * Alternate foot jump - The "skipping technique" where feet are alternated up and down while the rope makes it’s revolution.

Moderate:

    * Alternate foot jump - The "skipping technique." (See above description.)
    * Running Step - A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.
    * High Step - The moderate run with a high knee lift to increase intensity.

High:

    * Cross Step - While in the air during the jump phase, cross lower legs slightly and land with legs crossed.
    * Side to Side - Alternate landing areas from left to right. Use caution as getting familiar with where the rope might go may take time.

Muscle Groups:

    * Legs - Calves and Thighs
    * Abdomen
    * Chest
    * Shoulders
    * Back
    * Arms

Guidelines:

    * Use a floor surface that is even, non abrasive and limits friction.
    * The length of the rope - when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of the chest.
    * Remember to lift feet off floor just high enough for the rope to pass quickly.
    * Try not to jump high and land hard.
    * Keep shoulders relaxed and turn the rope with wrists.
    * Have patience. Start slow, then increase slowly.
    * Make sure to land on the padded portion or balls of the feet to avoid knee injuries.
    * This is an impact sport, so use caution with regard to your knees and ankles.

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