Jump Rope - Single Leg

Exercise description:
- Preparation: Stand tall with your feet hip-width apart. Hold the handles, keeping your elbows close to your sides.
- Positioning: Lift one leg slightly, holding it in front of or behind your supporting leg. Ensure the knee of the working leg is slightly bent for a spring-like, "pogo" motion.
- Rotation: Rotate the rope using your wrists, keeping your arms quiet and close to your torso.
- Jump: Hop on the ball of the support foot just high enough for the rope to pass underneath.
- Landing: Land softly on the same foot, absorbing the force by allowing your ankle and knee to bend slightly.
- Rebound: Maintain a steady rhythm and quickly rebound into the next jump.
- Switching: Perform a set number of jumps (e.g., 8–12) or time interval (e.g., 15–30 seconds) on one leg, then switch to the other.
Technique that must be performed to count: Must complete the prescribed number of consecutive single leg hops to count. Must start the count over if you do not complete the full number of hops.
# of repetitions before shooting: 10-15
Casual division modifier: Less number per set
Exercise equipment needed: Jump rope, clean flat surface.