Single Rope Freestyle Tricks

Jumping rope enhances and contributes to the development of physical fitness. This activity helps develop cardiovascular and muscular endurance. Basic rope jumping can improve balance, agility coordination and flexibility. More complex freestyle tricks are not only a challenge physically but also mentally as you must remember jumps, patterns and routines.

  1. Backward 180

    • Begin with the jump rope in front of your feet. Lift the rope overhead and jump 180 degrees so that you are facing the opposite direction. Bring the rope down and jump forward over the rope as it comes down.

    Side Straddles

    • The side straddle is a challenging single rope freestyle trick. The leg movement during this trick is similar to motion performed during jumping jacks. The revolutions of the jump rope must be timed with the jumping jack leg motions. To perform this trick, jump and split the legs shoulder-width apart immediately after the rope passes in front of the feet. As the feet touch the floor, jump over the next revolution and bring the feet together again.

    Single Side Swing and Jump

    • Begin with normal double-leg hopping in normal rhythm. Bring both wrists together and swing the rope handles down and to the left of the body. Extend the hand that crosses the body past the other hand. Allow the middle of the rope to hit the ground. Continue with a figure-eight motion to the right side of the body. Allow the rope to hit the ground. Spread arms back to normal position and return to the double-leg hop.

    Double Under

    • This freestyle trick -- also known as the double bounce -- is a common single rope trick. This trick is difficult, because instead of jumping and letting the rope pass under the feet once, you must spin the rope faster so that it passes under your feet twice per jump. You must also jump higher to account for the extra time it takes to spin the jump rope around twice.

    Push-Up

    • Perform a basic jump, then immediately move the body into the push-up position. Place the palms of the hands flat on the ground on top of the rope handles and kick the legs back. Perform a push-up. Grip the rope handles and move the body to a crouched position. Pull the rope underneath as you jump back to the starting position.