| A | B | C | |
|---|---|---|---|
1 | Video for each technique: | duvide Skipping Workout YELLOW # 6 (15 minutes) | |
2 | duvide.com/st/ye6en.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 | >> | Twister |
8 | Intensity 5 | Jump on both feet and twist hip from one side to other. | |
9 | 3 | >> | Twister criss-cross |
10 | Intensity 6 | Jump on both feet and twist hip from one side to other while criss-crossing arms. | |
11 | 4 | >> | Closed-feet skip |
12 | Intensity 3 | Keep feet & knees together, jump as low as possible and jump as fast as possible. | |
13 | 5 | >> | Marshaller |
14 | Intensity 7 | Move stretched out arms up and down like signaling someone to stop. Movement comes solely from shoulders. Jump high enough to let the rope pass. | |
15 | 6 | >> | Jog-trot |
16 | Intensity 2 | Jump from one foot to other only high enough to let the rope pass. | |
17 | 7 | >> | Leg-swing (leg change after 10 swings) |
18 | Intensity 7 | Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps. | |
19 | 8 | >> | Leg-swing (leg change after 10 swings) |
20 | Intensity 7 | Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps. | |
21 | 9 | >> | Switch grip underhand to overhand |
22 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
23 | 10 | >> | Bowlegs-knockknees overhand |
24 | Intensity 5 | Hold the handles in the overhand grip. Jump on toes with one jump pointing outside the next pointing inside. | |
25 | 11 | >> | Bowlegs-knockknees overhand |
26 | Intensity 5 | Hold the handles in the overhand grip. Jump on toes with one jump pointing outside the next pointing inside. | |
27 | 12 | >> | Closed-feet skip overhand |
28 | Intensity 3 | Hold handles in overhand grip. Keep feet & knees together, jump as low as possible and jump as fast as possible. | |
29 | 13 | >> | Push-up jump overhand |
30 | Intensity 8 | All-out! | Hold the handles in the overhand grip. Do 4 closed feet jumps, bend a bit forward in order to spread the rope flat on the ground. Do one push-up on fists, go up and continue jumping. |
31 | 14 | >> | Jog-trot overhand |
32 | Intensity 3 | Hold handles in overhand grip and jump the jog-trot. | |
33 | 15 | >> | Slow-hop overhand |
34 | Intensity 2 | Hold handles in overhand grip and jump as slow as possible with closed feet. | |
35 | 2020-08-04 | Copyright (C) 2020 Frank Duvinage - duvide.com | |