Rope Rotation: New Rope, New Step

A station warm-up with ropes laid on the ground: each station has a different step and the whistle sends you to the next. It raises the heart rate and teaches proper rope sizing.

How to play

1. Size your rope: stand on the middle and check that the handles reach your armpits; tie a knot if it is too long (2 min).
2. Six stations, each with a cone, a step card and five ropes. Jump for 45 seconds using the step on the card at the first three stations (3 min).
3. On the whistle, lay the rope flat, jog clockwise to the next station and complete the other three (3 min).
4. Easy jog around the perimeter and ankle circles before the main activity (2 min).

Rules

• Leave the rope flat on the ground so nobody steps on a handle or trips.
• Keep at least two meters between jumpers.
• If you miss, reset and keep going with the same rope.
• Low bounces on the balls of the feet to protect ankles and knees.

Variations

Adaptations

• Wheelchair users: an adapted station with a rope tied to a post for arm circles.
• Students with asthma: own pace and permission to walk between stations.
• Blind or low-vision students: a fixed station with a guide partner who calls each change.

Learning goals

• Size the jump rope correctly.
• Raise heart rate gradually.
• Review six basic jump rope steps.

Equipment for a class of 25

• jump ropes: 30
• cones: 6
• step cards: 6

Teacher tip

If time is tight, pre-size the ropes by height at each station. Laminated cards with a drawing of the step work better than text; no cards? Write the step on the cone with masking tape.

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