| A | B | C | |
|---|---|---|---|
1 | Video for each technique: | duvide Skipping Workout YELLOW # 4 (15 minutes) | |
2 | duvide.com/st/ye4en.pdf | ||
3 | Watch out for direction when starting: << = jump backwards | >> = jump forward | <> = backward to forward | >< = forward to backward | ||
4 | Minute | Direction | Technique |
5 | 1 | << | Jog-trot |
6 | Intensity 2 | Jump from one foot to other only high enough to let the rope pass. | |
7 | 2 | << | Run-step |
8 | Intensity 4 | Lift legs as if running on spot. | |
9 | 3 | << | Speedy short-step |
10 | Intensity 6 | Lift your feet alternately only high enough to let the rope pass. | |
11 | 4 | << | Run-step |
12 | Intensity 4 | Lift legs as if running on spot. | |
13 | 5 | <|> | Swing change with full stop |
14 | Intensity 2 | Jump with closed feet, slow down and let feet catch the rope to stop. Continue jumping opposite direction. | |
15 | 6 | >> | Switch grip underhand to overhand |
16 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
17 | 7 | >> | Scissors overhand |
18 | Intensity 7 | Hold handles in overhand grip. Jump spreading legs to front and back. | |
19 | 8 | >> | Twister overhand |
20 | Intensity 6 | Hold handles in overhand grip, jump on both feet and twist hip from one side to other. | |
21 | 9 | >> | Arms-to-front overhand |
22 | Intensity 6 | Hold handles in overhand grip and stretch arms as wide as possible in front jumping with closed feet as low as possible. | |
23 | 10 | >> | Switch grip overhand to underhand |
24 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
25 | 11 | >> | Arms-cross |
26 | Intensity 7 | Cross arms in front and continue jumping in this position while jumping with closed feet. | |
27 | 12 | >> | Closed-feet skip |
28 | Intensity 3 | Keep feet & knees together, jump as low as possible and jump as fast as possible. | |
29 | 13 | >> | Squat-skip |
30 | Intensity 8 | All-out! | Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5 jumps then go up again. |
31 | 14 | >> | Jog-trot |
32 | Intensity 2 | Jump from one foot to other only high enough to let the rope pass. | |
33 | 15 | >> | Slow-hop |
34 | Intensity 1 | Jump as slowly as possible with closed feet (no intermediate jump). | |
35 | 2020-08-04 | Copyright (C) 2020 Frank Duvinage - duvide.com | |