- Grasp jump rope handles on each side. Initiate side
swing mount or start with rope behind body and swing rope
from behind over head. Stand on one foot (base foot) with other
foot up off of floor.
- As rope travels forward in front of body, cross arms downward
in front of hips and jump over rope with base foot. Keep arms
crossed while rope swings up behind body. As rope travels forward
in front of body, uncross arms back out to sides and jump over
rope with base foot and repeat.
- Change base foot periodically. Alternating base foot every
swing, would be refered to as 'Jog
Step Criss Cross'. Hop heights should be minimal, just
enough to clear rope, maximize jump rope efficiency, and decrease
joint impact. Intensity can be altered by increasing speed of