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| The Lift-Kick Cycle
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Rope-skipping stunts can be divided into two categories:
- Conventional Skipping
- Adapted Skipping-(also called "Lift-Kick)
In conventional skipping, one relies on the BOUNCE-of one or both feet-to clear the rope.(The bounce may or may NOT have been effected by the POUNCE-of a COLLAPSING leg.)
In LIFT-KICK, one does NOT rely on a BOUNCE-to clear the rope. Instead the skipper either:
- Steps over a descending rope or:
- Slides the rope under his foot DURING the collapse. (i.e. BEFORE the POUNCE occurs.)
In 1998, a Personal Trainer in Vancouver came up with an adapted method of alternating feet. He "coined" the term Lift-Kick.
The cycle consists of two phases. Each phase has 5 parts to it-namely:
- The Lift
- The Kick
- The Swing
- The Crossover
- The Tap
Some steps are done with the left foot; others with th right foot. The left foot in Phase 1 does what the right foot does-in Phase 2-and vice versa.
Once you have mastered the Lift-Kick Cycle, you can apply what you have learned-to do the following: - running and skipping-utilizing the same collapsing foot
- stationary skipping-with the same collapsing foot
- walking and skipping
- dancing and skipping
I will add that I later applied what I had learned-in LIFT-KICK-to learn to utilize conventional ways-of alternating feet(and running-and skipping)-where I DO rely on a bounce-to clear the rope.
Some adjustments had to be made-for the following reason: The spring-on the front part-of my artificial foot-effects a different type of movement-than does the bone-on a natural foot. The spring produces a shorter vertical hop-but a longer horizontal hop.(It is the LENGTH-of the combination vertical-forward movement-that permits me-to remain aloft-long enough to clear the rope.
I also had to learn:
- that there is a tiny time gap-between the POUNCE(the striking of the foot on the ground)and the START of the resulting hop. At first the rope would approach the hopping leg too soon. It took trial and error-to learn what the rhythm and timing should be.
- To run-and-skip- timing was crucial here, also. To instil the necessary timing, I would hum a tune, and make my foot strike the pavement-on the desired beats-to cause the rope to turn at a desirable, unchanging speed.(The TIME GAP-between one pounce-and the next pounce-would be invariable.)
PHASE 1-of the LIFT-KICK CYCLE
TO PREPARE:
Stand erect-facing straight ahead. Hold the rope so that it is positioned behind your heels.
Turn the rope-upwards, over your head, down in front of you. When you hear the rope strike the ground in front of you, do the LIFT.
- The LIFT
RAISE the left knee straight up-fairly quickly-and hold it there.(The
left foot also goes straight up.) Then do the KICK.
- The KICK
Kick the right foot-back and up(not too high
PURPOSES OF THE KICK
- to COLLAPSE the left leg
- to allow the rope to slide under both legs
- to cause the weight to be SHIFTED-to the left foot
(This weight-transfer "frees" the right foot-to do the CROSSOVER-(to be explained soon.)
- THE SWING AND CROSSOVER
Sometimes it is best to lump these steps together. The swing (itself) does not involve footwork.
- THE SWING
Now that the rope is behind both heels, turn the rope up your back-over your head-and 2/3 down your front. Then do the CROSSOVER.
- THE CROSSOVER
Step with your right foot-over the descending rope.
One purpose of the crossover is to shift the weight-to the right foot. This shift:
- causes the left foot to be raised
- enables the rope to slide under both legs
- frees the left foot to do the TAP
- THE TAP
The skipper taps his left foot lightly on the ground. This tap:
- shifts the weight onto the left foot
- helps the skipper regain his balance
- frees the right foot-to do Step 1-of Phase 2-(if he wishes)
ADVANTAGES OF LIFT-KICK
- It could be combined with conventional skipping-to instill a cross-training effect.(Lift-Kick exercises the thighs; conventional skipping exercises the calves.
- it could be a tool-to help instil a sense of rhythm and timing-for skippers-who want to learn to alternate feet-in conventional ways.
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| NOTE: If you would like to email me, my email address is: skippingdancers@hotmail.com
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