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Video for each technique:duvide Skipping Workout YELLOW # 9 (15 minutes)
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duvide.com/st/ye9en.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<<Tiptoe-skip
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Intensity 5Jump on tiptoes with closed feet.
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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<<Knee-to-chest
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Intensity 6Alternately pull one knee to chest with low intermediate jump inbetween.
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5<|>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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6>>Sprint-step
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Intensity 7Alternate high knee with each rotation.
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7>>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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8>>Kick-step
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Intensity 4Jump on each foot two times, every other jump swing for a kick.
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9>>Kick-step criss-cross
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Intensity 6Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.
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10>>Kick-step criss-cross
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Intensity 6Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.
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11>>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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12>>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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13>>Double-under with 5 jump intervals overhand
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Intensity 9All-out!Hold handles in overhand grip and let rope pass 2 times during each jump. Do 5 DUs, then 3 regular jumps.
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14>>Jog-trot overhand
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Intensity 3Hold handles in overhand grip and jump the jog-trot.
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15>>Slow-hop overhand
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Intensity 2Hold handles in overhand grip and jump as slow as possible with closed feet.
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2020-08-04Copyright (C) 2020 Frank Duvinage - duvide.com