What if I can't jump?

Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.

Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

Rope both ways, a ball to throw, and knees up. Five rounds.

Rope and Toss

11 minutes · ages 9 to 12 · Climbers · Get Your Heart Going

Do the whole list, then do it again.

What you need

A soft ball or a rolled-up sock
A jump rope
A wall
A room you can take three steps across.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
Land soft: knees bent, knees out, feet flat.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.
Light is right. If it's hard to hold, put it down.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: A rope teaches your hands and your feet to agree, which is a skill before it is fitness.

🫁 Keeping going🚀 Springiness⚡ Speed🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Rope and Toss is 11 minutes for ages 9 to 12 (Climbers), and it needs a soft ball, a jump rope, a wall.

Warm-up

Arm circles, Leg swings, March, Jump and stick, Squat — about 25 seconds each, nice and easy.

The workout

5 rounds of: 12 rope, one foot at a time · 12 jump rope · 8 granny toss · 20 seconds of high knees. Rest 25 seconds between rounds. Trip on the rope? Everybody does. Pick it up and carry on.

Cool-down

Calf stretch, Heel to bottom, Reach for your toes, Cat and cow — slow and still.

Easier and harder

Easier: Hop over a still rope on the floor, and do four rounds.

Harder: jump-rope-minute

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

What if I can't jump?: Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.
How do I get faster?: Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Rope and Toss — ages 9 to 12, 11 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Jump and stick, Squat.
Work: 5 rounds of 12 rope, one foot at a time · 12 jump rope · 8 granny toss · 20 seconds of high knees. Rest 25 seconds between rounds.
  Trip on the rope? Everybody does. Pick it up and carry on.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow.

You need: a soft ball, a jump rope, a wall. Room: a room.
Easier: Hop over a still rope on the floor, and do four rounds.
Harder: jump-rope-minute

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.