ABC
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Video for each technique:duvide Skipping Workout YELLOW # 7 (15 minutes)
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duvide.com/st/ye7en.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<<Twister
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Intensity 5Jump on both feet and twist hip from one side to other.
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4<<Legs criss-cross
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Intensity 5Jump crossing legs alternately.
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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>>Legs criss-cross
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Intensity 5Jump crossing legs alternately.
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7>>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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8>>Jumping-Jack
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Intensity 6Jump spreading and closing legs sideways.
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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>>Jumping-Jack
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Intensity 6Jump spreading and closing legs sideways.
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11>>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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12>>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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13>>Squat-skip overhand
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Intensity 9All-out!Hold the handles in the overhand grip and jumping with closed feet. With 3 jumps go down into the squat. Stay there for 5 jumps then go up again.
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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 2Slow-hop overhandHold 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