Training

Ropejumprope Workout # 9 (Intensity Score 24)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (9/10)

    • Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

     

    Workout with each technique as video clip incl. description

    Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

    a   Speedy short-step
    Intensity  3.5  Direction  >>

    Lift your feet alternately only high enough to let the rope pass.

    b   Pendulum
    Intensity  3.5  Direction  <<

    Swing your legs sideways alternately

    c   Jog-trot criss-cross
    Intensity  4.5  Direction  >>

    Jump from one foot to other while criss-crossing arms.

    d   Side-swing criss-cross
    Intensity  4  Direction  >>

    Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.

    e   Slalom
    Intensity  4  Direction  >>

    Jump with closed feet from one side to other.

    f   Criss-cross backward
    Intensity  4.5  Direction  <<

    Two closed feet jumps backward than one jump with crossed arms.

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