Jump Rope Patterns: Start in a standing position with or with out a jump rope in hand. Start out doing 1 jump with a hop in between, which is 1 repetition. Complete 20 repetitions for 2 sets. To advance, do single jump ropes without the hop and to modify, do this by walking over the jump rope and not actually jumping.
Tag Squats: Stand with feet a little bit wider than hip-width apart and lower down into a squat with your toes pointed slightly out. Reach your arms out for the person in front of you by trying to ‘tag’ them and then come up out of your squat. Do 15 reps for 2 sets. To advance, try to tag twice, and to modify, do not come as far down in your sumo-squat.
Frog Squats: Stand with feet a little bit wider than hip-width a part and lower down into a squat with your toes pointed slightly out. Stay really low in this squat and then power up by reaching your arms up and hopping forward. Do 8 repetitions for 3 sets. To advance, add a weight to hold in your hands and to modify do not sit as low in the squat.
4-sqaure hops: Stand up onto your toes with feet hip-width apart and hop into each of the squares with hands on your hips, focus on your calves. Go around the square once for 1 repetition. Do 6 repetitions for 3 sets. To advance, do 2 hops in each square and to modify, take a break in between each repetition.
Pass the baton: Start with feet hip-width apart and baton in hand. Step your right foot out into a lunge so your left knee is behind, bent, and heel is up, as your right foot is firmly planted into the ground. This is 1 repetition, and for a second repetition, hop up into the air and switch into a left lunge. Do 10 repetitions and then pass the baton to your partner. If you have 4 people playing you can race to see who get’s the baton to their partner faster!
-Eliza S., University of Massachusetts, Amherst