ABC
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Video for each technique:duvide Skipping Workout ORANGE # 10 (20 minutes)
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duvide.com/st/or10en.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>>Butt-kick
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Intensity 5Thrust heels to buttocks alternately.
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3>>Butt-kick criss-cross
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Intensity 8Thrust heels to buttocks alternately while criss-crossing arms.
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4>>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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5>>Marshaller
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Intensity 7Move stretched out arms up and down like signaling someone to stop. Movement comes solely from shoulders. Jump high enough to let the rope pass.
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6>>Marshaller
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Intensity 7Move stretched out arms up and down like signaling someone to stop. Movement comes solely from shoulders. Jump high enough to let the rope pass.
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7>>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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8>>Shoulder-pull overhand
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Intensity 7Hold handles in overhand grip pull shoulders up to neck and keep arms straight.
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9>>Closed-feet skip overhand
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Intensity 6Hold handles in overhand grip. Keep feet & knees together, jump as low as possible and jump as fast as possible.
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10>>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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11>>Jog-trot overhand
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Intensity 7Hold handles in overhand grip and jump the jog-trot.
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12>>Scissors overhand
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Intensity 7Hold handles in overhand grip. Jump spreading legs to front and back.
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13>>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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14>>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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15>>Squat-skip
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Intensity 8All-out!Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5 jumps then go up again.
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16><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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17<<Run-step
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Intensity 4Lift legs as if running on spot.
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18<<Sprint-step backward
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Intensity 8All-out!Alternate high knee with each rotation spinning rope backwards.
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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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8/4/2020Copyright (C) 2020 Frank Duvinage - duvide.com