Once you have mastered this simple swing and so got the body, feet and rope moving, as well as the hand changes, it is easy to link it with some skipping. With an end in each hand, according to which way the rope is swinging, take it into:

1. Forward or backward skipping
2. Half time or single time skipping
3. On the spot or traveling skipping
4. Combinations of the above.

Allow the knees to relax so that the movement is not jerky, and, most important of all, keep the arms wide apart, taking the left arm high and the right arm low as the weight moves to the left side, and then swing and change like a pendulum when the weight transfers to the other side.

At all times, the rope should remain in a good curve shape, if it kinks it is probably because your arms are too close together, your movement is too jerky or you are not leaning sufficiently to one side.

As with the swing in the wheel place, this is a basic movement which can be developed in a variety ways. It is quite a challenge to try a turn with the body, taking the open rope swing overhead.

For improving throwing and catching technique the ball would seem to be the obvious apparatus to use, but though we usually associate the ball with throwing and catching, the technique used in games such as netball, basketball and cricket is very different from that used in rhythmic gymnastics.

The movement should be quite gentle and controlled. Once the rope is swinging, using a wrist action lower the arm slightly and then raise it upwards to release the rope when the arm is stretched to a forward and diagonally upward position.

The rope will rise into the air in a folded shape, but it will open out, and the two knots will separate so that you can catch it again with one end in each hand. Do not throw the rope too vigorously as this will cause it to over rotate.

Additionally, there are certain constraints under which the gymnast must work in competition in order to satisfy the judges, notably three rules which greatly affect the work if elements of difficulty are to be performed. These are:

1. The ball must be caught in one hand only, smoothly, with continuity of movement and without obvious smacking noise

2. The left hand must be used as much as the right hand, this also applies to the throwing and catching elements

3. One or more of the body movement skills must be performed whilst the ball is in the air. There can be no standing or waiting as a preparation for the catch

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