ABC
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Video for each technique:duvide Skipping Workout YELLOW # 1 (15 minutes)
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duvide.com/st/ye1en.pdf
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Watch out for direction when starting: << = jump backwards | >> = jump forward | <> = backward to forward | >< = forward to backward
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MinuteDirectionTechnique
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1>>Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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2>>Scissors
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Intensity 5Jump spreading legs to front and back.
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3>>Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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4>>Scissors
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Intensity 5Jump spreading legs to front and back.
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5>>Switch grip underhand to overhand
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Intensity 3Switch from overhand grip to underhand grip (jog-trot or closed feet).
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6>>Arms-to-side overhand
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Intensity 6Hold handles in overhand grip and stretch arms as wide as possible sideways jumping with closed feet.
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7>>Knee-to-chest overhand
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Intensity 7Hold handles in overhand grip. Alternately pull one knee to chest with low intermediate jump inbetween.
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8>>Flapping overhand
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Intensity 6Hold handles in overhand grip and "flap" arms jumpging with closed feet.
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9>>Switch grip overhand to underhand
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Intensity 3Switch from overhand grip to underhand grip (jog-trot or closed feet).
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10>>Knee-to-shoulder
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Intensity 7Alternately pull one knee as high as possible to shoulders with low intermediate jump inbetween.
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11>|<Swing change with full stop
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Intensity 2Jump with closed feet, slow down and let feet catch the rope to stop. Continue jumping opposite direction.
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12<<Closed-feet skip
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Intensity 3Keep feet & knees together, jump as low as possible and jump as fast as possible.
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13<<Closed-feet max-speed
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Intensity 7All-out!Keep feet & knees together, jump as low as possible and as fast as possible.
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14<<Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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15<<Slow-hop
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Intensity 1Jump as slowly as possible with closed feet (no intermediate jump).
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2020-08-04Copyright (C) 2020 Frank Duvinage - duvide.com