Alternating Step

How to practise

With your hands in pocket position, gently shift your bodyweight from foot to foot as you turn the rope by simultaneously lifting one foot off the floor as you lower the other, taking one step per revolution. Imagine running lightly on the spot. Avoid stamping your feet into the floor, and instead driving your knees forward. Make sure you turn the rope fast enough to alternate your steps at a normal running pace. Try this without the rope first to find your tempo.

Why learn this skill?

This is the most foundational footwork in jump rope, and it forms the basis for speed competitions. It's also a great step up (pun intended), or progression, from the single bounce.