The participants move freely around the hall/area with a skipping rope, with the instructor specifying various exercises. Here is a possible selection of exercises:
In motion:
- Only right leg first (with/without intermediate step)
- Only left leg first (with/without intermediate step)
- Alternating right/left leg first (with/without intermediate step)
- Both legs
- Mixed forms (e.g. twice both legs-left leg first-right leg first, etc.).)
- All of the above exercises in a backward motion
On the spot:
- Jump sideways to the right and left, keeping your feet and knees parallel at all times (variation: jumping in a square)
- Jumping on the spot, alternately rotating the hips against the upper body, knees pointing towards the tips of the feet
- Sliding and closing the legs
- Jumping alternately with the feet in a stepping position, knees and tips of the feet pointing straight ahead (with/without intermediate jump)
- Combination of straddles and lunges
- Alternately lifting the knees as high as possible, the upper body should remain upright and slightly forward (with/without intermediate jump)
- Alternately tap the right/left heel at the front (with/without intermediate jump)
- Alternately tap the toes at the back (with/without intermediate jump) tap (with/without intermediate jump)
- combination of front heel/back toe tap
- alternating kick with one foot forwards/backwards
- Arms crossed (continuously or every few jumps, also possible swinging backwards)
- Cross your legs and open them again (alternating right/left foot forwards), knees pointing outwards
- Double jump (the rope swings twice in one jump)
- Single-leg jump right/left with kicking movements if necessary, Heel or toe taps with the other foot
- Sitting and swinging the halved rope over your head and occasionally pulling the rope under your buttocks
