ABC
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Video for each technique:duvide Skipping Workout ORANGE # 2 (20 minutes)
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duvide.com/st/or2en.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>>Kick-step
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Intensity 4Jump on each foot two times, every other jump swing for a kick.
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3>>Side-swing criss-cross kick-step
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Intensity 7Jump the kick-step 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.
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4>>Side-swing criss-cross kick-step
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Intensity 7Jump the kick-step 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.
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5>>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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6>>Heel-skip
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Intensity 7Jump on heels with closed feet.
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7><Swing change with side-swing (+half-turn)
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Intensity 5Swing change from backward to forward with side-swing and half turn. Now turn 180 degree by incrementally turning towards timer to continue with the techniques facing timer.
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8<<Tiptoe-skip
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Intensity 5Jump on tiptoes with closed feet.
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9<<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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10<<Twister
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Intensity 5Jump on both feet and twist hip from one side to other.
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11<>Swing change with side-swing (+half-turn)
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Intensity 5Swing change from backward to forward with side-swing and half turn. Now turn 180 degree by incrementally turning towards timer to continue with the techniques facing timer.
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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>>Jumping-Jack overhand
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Intensity 7Hold handles in overhand grip. Jump spreading and closing legs sideways.
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14>>Closed-feet skip overhand
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Intensity 3Hold handles in overhand grip. Keep feet & knees together, jump as low as possible and jump as fast as possible.
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15>>Push-up jump overhand
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Intensity 8All-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.
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16>>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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17>>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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18>>Double-under
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Intensity 9All-out!Jump one time and let the rope pass 2 rotations.
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19>>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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20>>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