Jump Rope: Single Leg Criss Cross

Classification

Instructions

Preparation

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.

Execution

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.

Comments

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 hops.

Force (Articulation)

Dynamic

• Ankle
  • Plantar Flexion
• Knee
  • Extension
• Hip
  • Extension
  • Flexion
• Shoulder
  • Internal Rotation
  • External Rotation

Static

• Hip
  • Abduction
  • Flexion