ABC
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Video for each technique:duvide Skipping Workout YELLOW # 8 (15 minutes)
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duvide.com/st/ye8en.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>>Side-step
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Intensity 5Jump sideways from one foot to other.
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3>>Speedy short-step
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Intensity 6Lift your feet alternately only high enough to let the rope pass.
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4>>Slalom
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Intensity 6Jump with closed feet from one side to other.
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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<<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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7<<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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8<<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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9<<Twister overhand
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Intensity 6Hold handles in overhand grip, jump on both feet and twist hip from one side to other.
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10<<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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11>|<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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12>>Butt-kick
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Intensity 5Thrust heels to buttocks alternately.
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13>>Butt-kick arms-cross
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Intensity 7All-out!Thrust heels to buttocks alternately with arms crossed in front.
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14>>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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15>>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