Exercise (it's also called main exercise)
1. Synchronized feet skipping
"Spring Skipping" : Imagine that you are a single leg spring, hold your legs togther, stand with front sole, swing one time, skip one time.
"Double Skipping": Swing one time, skip two times, the periods of each swing should be longer than Spring Skipping. This movement has a obvious rhythm, it's easier than above exercise, it's time to adjust your breath.
"Skee Skipping": Imitate the movement that slider bypass obstacles, hold legs together, jump to left or right 30 - 40 cm before skipping, jump to opposite direction when next skipping. Repeat again and again.
"Bell Skipping": This skipping is evolved from Spring Skipping. hold legs togther, at first skipping, jump out one step, at the next skipping, jump back, repeat the movement.
"Skipping with legs apart": Start with Spring Skipping, then legs part breadthwise in air and drop on the floor. At the next skipping, jump and hold your legs together in air and drop. Repeat again and again.
2. Skipping with legs by turns
"Jogging Skipping": Skip with one leg rhythmically, skip by turns, lift the knee joint of the lifting leg up, relax the lower leg, just like jogging on the runway.
"Lift leg high": the key ponit is basically same with Jogging Skipping, the main difference is that knee joint should lift to the level with your waist, and keep your body straight. it's beneficial to improve the strength of your leg and waist muscles.
"Boxing Step": Shift your barycenter forward and downward, legs kick forward by turns, jump 1 or 2 times with one leg at a skipping. The rate of movement is small, but with very high efficiency.