THE PRINCIPLES
OF Footwork

Use a song with a 4/4 time signature at a pace of 80bpm / 160bpm. Jumping too slowly can make it harder to develop a consistent rhythm.

Listen to the rhythm of the song and try to jump once per beat of the music. It may help to count out loud, “1, 2, 3, 4” and so on.

Single Bounce is where the jumper jumps once per rotation of the rope.

Single Bounces are often also referred to as Single Unders, or just ‘singles’, sice this is the default timing throughout freestyle.

Double Bounce is where the jumper jumps twice per rotation of the rope.

This can be achieved by altering the timing two ways:
Constant rope speed with twice the bounding speed
Constant bounding speed with half the rope speed

Both are equally as useful, depending on when and how they’re used.

Footwork as a skill category is often viewed exclusively as combos. But these combos are built upon individual skills, which when deconstrcted, can help us learn the movement patterns.

A footwork skill is specifically equal to one count, or one jump.

Unilateral footwork includes all skills where one foot is placed in one of the horizontal or vertical positions whilst the other foot remains underneath the jumper’s body.

There are ten unilateral skills:
Heel Tap (front tap)
Side Tap
Toe Tap (back tap)
Cross-Behind
Cross-Over
High Knee (knee raise)
Kick (leg raise)
Side Raise
Butt kick (bent leg behind)
Swing (straight leg behind)

A jumper can also perform a Single Leg Jump, where they lift one leg off the floor but don’t move it to any of the vertical or horizontal positions.

Learn more.

Bilateral footwork includes all skills where both foot are placed in horizontal positions at the same time. These also include skills which only involve hip rotation.

There are six bilateral skills:
Side Straddle
Forward Straddle
Bell
Skier
Twister
Wounded Duck

Fun fact: bilateral skills can only ever contain horizontal positions.

Learn more.

Alternating Step is where the jumper alternates between their left leg and their right leg once per rotation of the rope by stepping from side to side.

To learn Alternating Step, start out by jumping four times on one leg, then swap. Once comfortable with this, transition to two Single Leg Jumps on each leg, then finally once per leg.

Alternating step doesn’t involve “jumping” - instead the jumper shifts their weight between steps. This makes it much more difficult than other footwork skills.

Boxer Step is where the jumper alternates between their left leg and their right leg by shifting their weight between the balls of their feet. once per rotation of the rope

To learn Boxing Step, start out by standing on both feet together and leaning slightly to one side (your right leg, for example). Put your weight over your right leg and lift up your left heel. Shift your weight from side to side, lifting one heel and lowering the other in turn. Finally, add a little extra energy and jump between each leg using the same.

Fun fact: boxer step is the most efficient footwork since the shifting of your weight.

Footwork as a skill category is often viewed exclusively as combos. A footwork combo is any sequence of two or more footwork skills.

Some sequences are so popular or widespread they have their own name. Some examples include:
Can Can
Running Man

For other sequences which are less common, they will often be described simply by the individual skills in order

Compound footwork includes all combos which compromise both unilateral and bilateral footwork skills.

The most famous example of compound footwork is the Running Man, which is a combination of:
R High Knee (unilateral)
R Forward Straddle (bilateral)
L High Knee (unilateral)
L Forward Straddle (bilateral)

Compound footwork is considered the most complex and difficult to learn.

Learn more.

Some footwork combos involve a 2-count pattern. These are usually very simple and easy to learn.

Unilateral 2-count combos include:
Heel-to-Heel
Swing Kick

Bilateral 2-count combos include:
Scissors
Wounded Duck

It’s important to note that singular footwork skills are often demonstrated with a Basic Bounce immediately after. These are not 2-countby this defintion because the Basic Bounce is a return to the ‘home’ position rather than a new skill in the combo.

Some footwork combos involve a 4-count pattern. These are usually more complex than 2-count and more challenging.

Unilateral 4-count combos include:
Can Can
Knee Crossover

Bilateral 4-count combos include:
X-Motion

2-count combos can be transformed into 4-count combos by doubling them up, such as repeating them on each side.

For example, Heel-to-Heel could be performed the four following ways.

2-count combo
R Heel Tap
R Heel Tap

2-count combo
R Heel Tap
L Heel Tap

4-count combo
R Heel Tap
Basic Bounce
L Heel Tap
Basic Bounce

4-count combo
R Heel Tap
R Heel Tap
L Heel Tap
L Heel Tap

Like chord progressions in music and rhyme scemes in poetry, footwork combos follow recognisable patterns which are independent from the specific skills in any given combo.

The underlying patterns in footwork are often what make a given footwork combos pleasing to watch.

These patterns can be written by giving each new skill in a sequence a letter. Considering the following examples:

Scissors is ABAB
A R Forward Straddle
B L Forward Straddle
A R Forward Straddle
B L Forward Straddle

Can Can is ABCB
A High Knee
B Basic Bounce
C Kick
B Basic Bounce

Running Man is ABCD
A R High Knee
B R Forward Straddle
C L High Knee
D R Forward Straddle

In music theory it is well understood that establishing repetition helps the listener build a sense of comfort and expectation. Modifications to this repetition by the composer later on is how the hooks in pop music become such powerful ear-worms. The same applies here in jump rope.

One of the most prevelant footwork patterns is the ABAC.

Can Can is ABAC
A Basic Bounce
B High Knee
A Basic Bounce
C Kick

Knee Cross-Over is ABAC
A High Knee
B Cross-Over
A High Knee
B Basic Bounce

X-Motion is ABAC
A Side Straddle
B R Cross-Over
A Side Straddle
C L Cross-Over

Some ABAC combos are written as ABCB. Upon first glance these appear different, but if we shift the latter by one count we find that these patterns are one and the same:
ABAC = ABAC
ABCB > BABC