Jump rope footwork and tricks, in learning order

Learn these roughly in this order. Each one builds on the timing of the one before.

1. Alternate step (running step)

Step over the rope one foot at a time, as if jogging lightly on the spot. Each foot lands every other turn, so each calf gets a short rest. This is the step that lets beginners skip for minutes instead of seconds. Drill: 10 basic bounces, then 10 alternate steps, repeat.

2. Boxer skip (boxer shuffle)

Shift your weight to one foot for two turns while the other foot touches lightly, then switch. It looks relaxed and is very economical. Drill: say "right-right-left-left" out loud for the first few rounds.

3. High knees

An alternate step with the knees driven to hip height. Turn the rope a little faster and stay tall. Great in intervals; hard to hold for long.

4. Side straddle and forward-back

Jump feet apart then together on alternate turns (side straddle), or hop a few centimetres forward and back. These train control in different directions and are a good step before crossing.

5. Criss-cross

As the rope comes over your head, cross your forearms in front of your body so the hands end up on opposite sides, jump through the loop, then uncross on the next turn. Keys: cross deeply (elbows meet near your belly button) and keep the handles pointing out to the sides, not down. Drill: one basic bounce, one cross, one basic, one cross.

6. Double unders

The rope passes twice under your feet in one jump. You jump slightly higher (about 10 to 15 cm) and turn the wrists faster, not bigger.

• Hand claps: without a rope, jump and slap your thighs twice before you land. That is the timing.
• Single-single-double: two basic bounces then one double attempt, repeat.
• Keep the body straight: no piking at the hips or tucking the knees; that is how most people get whipped.

A shorter, lighter rope helps once you are attempting doubles. Expect weeks, not days, before they link up consistently.