Jump Rope Tutorial #4: High Step, Forward Shuffle, Backward Shuffle

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TODAY'S LESSON & GOAL

High Step
Forward Shuffle
Backward Shuffle

GOAL: Show me your 4th Achievement!
 Show me 15 seconds of High Step immediately into 15 seconds of Forward Shuffle immediately into 15 seconds of Backward Shuffle. That's exactly 3 Instagram stories and 45 consecutive seconds of jumping! Tag me (@DrSaraSolomon) and I'll share your stories!

If you trip, keep going!

1

Watch the Video Demo

• High Step
• 1. This is the same as the alternate-foot step, except you raise your knees to hip level. Remember to engage your core and glutes. Remain on the balls of your feet for each jump. 
• Forward Shuffle:  
• 1. Start in the bounce step stance.
• 2. On the first jump: extend your right leg forward a few inches.
• 3. On the second jump: extend your right leg backward to the starting position while extending your left leg forward a few inches. This counts as 1 jump.
• 4. Repeat. Be sure to keep your body weight on the balls of your feet. 
•  Backward Shuffle:  
• 1. Start in the bounce step stance.
• 2. On the first jump: extend your right foot backward by bending your knee 90 degrees.
• 3. On the next jump, bring your right foot to the starting position while extending your left foot back by bending your knee 90 degrees. This counts as 1 jump.
• 4. Repeat. Be sure to keep your body weight on the balls of your feet. 

2

Don't Give Up!

• Gradually work your way up to 10 minutes per day. I know it's tempting to want to jump longer and faster when you are first learning, but keep it under 5 minutes until you master the coordination, rhythm and timing. Always prioritize technique over speed.
• Practice is the key to developing endurance and proficiency, and will enable you to reap the most benefit from jump rope training. Embrace the Journey! Learning new skills is also a great way to boost your self-confidence!