| A | B | C | |
|---|---|---|---|
1 | Video for each technique: | duvide Skipping Workout YELLOW # 3 (15 minutes) | |
2 | duvide.com/st/ye3en.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 overhand |
6 | Intensity 3 | Jump from one foot to other only high enough to let the rope pass. | |
7 | 2 | >> | Bell overhand |
8 | Intensity 7 | Hold handles in overhand grip. Jump with closed feet backward and forward. | |
9 | 3 | >> | Jog-trot overhand |
10 | Intensity 3 | Jump from one foot to other only high enough to let the rope pass. | |
11 | 4 | >> | Bell overhand |
12 | Intensity 7 | Hold handles in overhand grip. Jump with closed feet backward and forward. | |
13 | 5 | >> | Switch grip overhand to underhand |
14 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
15 | 6 | >> | Closed-feet criss-cross |
16 | Intensity 6 | Jump with closed feet. Hold handles in overhand grip and criss-cross arms with each jump. | |
17 | 7 | >|< | Swing change with full stop |
18 | Intensity 2 | Jump with closed feet, slow down and let feet catch the rope to stop. Continue jumping opposite direction. | |
19 | 8 | << | Arms-to-side |
20 | Intensity 5 | Stretch arms as wide as possible sideways jumping with closed feet as low as possible. | |
21 | 9 | << | Arms-to-side |
22 | Intensity 5 | Stretch arms as wide as possible sideways jumping with closed feet as low as possible. | |
23 | 10 | << | Arms-to-side |
24 | Intensity 5 | Stretch arms as wide as possible sideways jumping with closed feet as low as possible. | |
25 | 11 | <|> | Swing change with full stop |
26 | Intensity 2 | Jump with closed feet, slow down and let feet catch the rope to stop. Continue jumping opposite direction. | |
27 | 12 | >> | Run-step |
28 | Intensity 4 | Lift legs as if running on spot. | |
29 | 13 | >> | Sprint-step criss-cross |
30 | Intensity 9 | All-out! | Alternate high knee with each rotation while criss-crossing arms. |
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 | |