Skipping rope

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Two girls playing with a skipping rope.
Boy jumping a long rope in Virginia.
Several simultaneous skippers, jumping a single rope

A skipping rope (British English) or jump rope (American English) is a tool used in the activity of skipping played by children and many young adults, where one or more participants jump over a rope swung so that it passes under their feet and over their heads. There are three main variations of the activity. The most basic involves a single participant turning and jumping over the rope. Long rope involves a minimum of three participants, two of whom turn the rope while one or more jump. The most difficult version, often called Double Dutch, also involves three or more participants, but uses two ropes turned in opposite directions. Rhymes are often chanted during the activity.

Skipping rope techniques[edit]

There are many techniques which can be used when skipping. These can be used individually, or combined in a series.[citation needed]

Solo participants[edit]

Basic jump or easy jump[edit]

Basic jump technique

Jump with both feet slightly apart over the rope. Beginners usually master this technique first before moving onto more advanced techniques.[citation needed]

Alternate foot jump (speed step)[edit]

Alternate foot jump technique

Use alternate feet to jump off the ground. This technique can be used to effectively double the number of jumps per minute as compared to the above technique. This step can be used for speed events.[citation needed]


Criss-cross technique

Also known as Crossover or cross arms. Perform the basic jump whilst crossing arms in front of the body.[1]

Side Swing[edit]

The rope is passed by the side of the participant's body, without jumping it.[1]

EB (front-back cross)[edit]

Perform the criss-cross whilst crossing one arm behind the back.[citation needed]

Double under[edit]

A high basic jump, turning the rope twice under the feet. Turning the rope three times is called a triple under. In competitions, participants may attempt quadruple (quads) and quintuple unders (quins) using the same method.[citation needed]

crossfit athlete jumping rope.


Perform the criss-cross with one arm crossing under the opposite leg from the inside.

Leg over[edit]

Leg over technique

A basic jump with one arm hooked under the adjacent leg.[1]

Awesome Annie[edit]

Also known as Awesome Anna or swish. Alternates between a leg over and a toad without a jump in between.[1]

Inverse toad[edit]

Perform the toad whilst one arm crosses the adjacent leg from the outside.[citation needed]


A cross between the inverse toad and the toad, with both arms crossing under one leg.[citation needed]

Frog or Donkey kick[edit]

The participant does a handstand, returns to their feet and turns the rope under them. A more advanced version turns the rope during the return to the ground.[citation needed]

The James Hirst[edit]

The participant performs a backflip into a split and then back to a skip in the upright position.[citation needed]

Competition techniques[edit]

Advanced competition technique
Double Dutch - Competition during a steel beach picnic on the ship USS Saipan (LHA-2)

In competitions, participants are required to demonstrate competence using specific techniques. The selection required depend on the judging system and country in which the tournament is held.[citation needed]

Health effects[edit]

Skipping as exercise[edit]

Skipping may be used as a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a "burn rate" of up to 700 to over 1000 calories per hour of vigorous activity, with about 0.1 to nearly 1.1 calories consumed per jump mainly depending upon the speed and intensity of jumps and leg foldings. Ten minutes of skipping is roughly the equivalent of running an eight-minute mile. Skipping for 15–20 minutes is enough to burn off the calories from a candy bar and is equivalent to 45-60 minutes of running depending upon the intensity of humps and leg swings. Many professional trainers, fitness experts and professional fighters greatly recommend skipping for burning fat over any other alternative exercises like running and jogging.[2]




There are two main world organisations: International Rope Skipping Federation (FISAC-IRSF), and the World Jump Rope Federation (WJRF). There have been 11 World Championships (FISAC), with the most recent held in Malmö, Sweden.

United States[edit]

Historically in the United States there were two competing jump rope organizations: the International Rope Skipping Organization (IRSO), and the World Rope Skipping Federation (WRSF). IRSO focused on stunt-oriented and gymnastic/athletic type moves, while the WRSF appreciated the aesthetics and form of the exercise. In 1995 these two organizations merged to form The United States Amateur Jump Rope Federation (USAJRF). USAJRF hosts annual national tournaments, as well as camps, workshops, and clinics on instruction. Jump rope is also part of the Amateur Athletic Union and participates in their annual AAU Junior Olympic Games.[3][4]

See also[edit]


  1. ^ a b c d Hopkins, Matt (5 July 2014). "Jump Rope Tricks & Skills Guide". Retrieved 3 November 2016. 
  3. ^ "USA Jump Rope About Us". Archived from the original on 15 April 2012. Retrieved 2012-09-05. 
  4. ^ "AAU Jump Rope Home". Retrieved 2014-04-01. 

Further reading[edit]

  • Buddy Lee. Jump Rope Training. Human Kinetics Publishers. ISBN 978-0-7360-8159-7. 

External links[edit]