Rope Work - Physical Health Education CBC Grade 6 Revision Notes

• Wounded Duck
  • Safety Instructions
  • Warm Up Activities
  • Cool Down Activities
  • Learning points to perform wounded duck technique
• Swing Kick
  • Safety Instructions
  • Warm Up Activities
  • Cool Down Activities
  • Learning points when performing the swing kick technique
• Partner Work
  • Warm Up Activities
  • Safety Instructions
  • Learning points when performing face to face technique
  • Learning points when performing back to back technique
  • Learning points when performing side by side technique

Rope Work

Wounded Duck

• Is a technique which involves rope skipping with toes touching and heels apart, then heels touching and toes apart.

Safety Instructions

• Wear comfortable shoes
• Use correct grip and rope size
• Skip the rope on a fat and smooth surface
• Keep a safe distance from other skippers
• Use the correct skipping technique and maintain the correct posture
• Warm up before and cool down afer skipping
• Land with the balls of the feet
• Jump .5cm of the ground.
• Make sure you have enough space
• Generate the jump rope rotaton using the hrists. Do not throh arms hide

Warm Up Activities

1. Tagging a partners
   
   • Look for a partner. Run with your partner within a marked areas youtry to tag each other.
2. Leg swing
   
   • Start from a standing positon. Keep the left leg statonary on the ground.
   • Slowly swing the right leg forward and backward hhile keeping it straight.
   • Then change and swing the left leg
3. Beckoning
   • Stand with both feet comfortably apart.
   • Stretch both arms forward
   • Open and close the fingers contnuously
   • Then stretch the arms sideways and then upwards

Cool Down Activities

1.  Light walking
   
   • Walk Slowly around the marked area.
2. Arm swing
   
   • Stand with feet comfortably apart.
   • Bend the body forward and swing arms Slowly to the left and to the right

Learning points to perform wounded duck technique

• Jump over the rope and land with your toes and knees inwards and your heels apart.
• Jump over the rope and land with your toes and knees outward and your heels touching.
• Alternate toes touching toes in) and heels touching (toes out). Keep on alternatng toes in toes out to create rhythm.

Swing Kick

• Is a technique which involves swinging the foot backwards and then kicking it forward as you skip with a rope

Safety Instructions

• Ensure you are wearing comfortable shoes
• Skip while maintaining the correct posture
• When skipping the rope, land on the balls of the feet.
• Warm up before and cool down after skipping
• Generate the rope rotation using the wrists. Do not throw your arms wide.

Warm Up Activities

1. Tagging a partners
   
   • Look for a partner. Run with your partner within a marked areas you try to tag each other
2. Leg swing
   
   • Start from a standing position. Keep the left leg stationary on the ground.
   • Slowly swing the right leg forward and backward while keeping it straight. Then change and swing the left leg.
3. Arm circles
   • Put your arms out straight out to the side
   • Start by making small circles with your arms, then slowly progress to larger circles.

Cool Down Activities

1.  Light walking
   
   • Walk slowly and leisurely around the marked area
2.  Arms and legs shake
   
   • Gently shake your right arm, then your left arm
   • Then shake both arms at the same time. Then shake your right leg and then left leg.

Learning points when performing the swing kick technique

• Jump over the rope, landing on your right foot and swing your left foot back.
• Jump over the rope, landing on your right foot again and kick your left foot forward.
• Jump over the rope, landing on your left foot and swing your right foot back
• Jump over the rope, landing on your left foot again, and kick your foot forward.
• Maintain the rhythm of back-kick-back-kick with the feet.

Partner Work

• Partner work in rope skipping involves skipping the rope with partner.
• The partners face the same direction or different direction as they skip the rope together.
• One partner may hold the rope or both may hold as they skip
  
  1. Face to face technique
     
     • Involves partners facing each other as they skip the rope
  2. Back to back technique
     
     • Involves partners standing back to back as they skip the rope
  3. Side by side technique
     
     • Involves partners standing side by side as they skip the rope

Warm Up Activities

1. Partner tag
   
   • In pairs stand one metre away from each other
   • On the command go, one partner tries to tag the other one
   • Keep changing roles
2. Star jump
   
   • Start in a crouching position, hands by your ankles.
   • Leap into the air throwing your arms and legs out, in a star shape.
   • As you land, return the hands and the feet to the starting position
   • Repeat the exercise three times
3. Back and side stretch
   
   • Stand upright facing forward
   • Raise your hands up towards the sky. Join your fingers and keep the elbow straight
   • Bend back as far as possible, then slowly to one side. Hold the stretch for a few seconds
   • Go back to starting position and change side.

Safety Instructions

• Chose an appropriate rope
• Make sure you are skipping in an open, flat and safe space
• Maintain correct rope skipping technique
• Generate the rope rotation using the wrist. do not throw your arms wide

NOTE: During partner work

• Use a skipping rope that is slightly longer than your usual single rope.
• The partner with the rope during the face to face and back to back techniques should make larger arm circles than usual to include the other jumper.
• Remember to maintain the correct distance
• Try to keep the same rhythm and speed with your partner.
• Communicate with your partner.

Learning points when performing face to face technique

• Stand facing your partner
• One partner to hold the rope in both hands
• Arms should be placed at the waist height with the rope behind the turners feet, ready for forward skipping.
• The turner (the one with the rope) calls, ready, set, go and swings the rope up from behind.
• Both of you jump together
• Switch roles

Learning points when performing back to back technique

• Stand with your partner back to back
• One partner holds the rope in both hands
• The turner (the one with the rope) call READY, SET, GO and swings the rope up from behind
• Both of you jump together
• Switch roles

Learning points when performing side by side technique

• Stand side by side facing forward with your partner
• Each of you holds the rope with the outside hand.
• One partner calls READY, SET, GO
• Both of you turn the rope from behind and jump together.