Integration of the exercise routine session 2 - (13 min)

Beginner 13 minutes
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You have acquired the basics of the rope skipping routine. In this last session of the programme, we will increase the workout time of exercises that require more effort such as the standing jump.
In addition, we will carry on alternating between feet together standing jump and alternate jump foot techniques to intensify the pace of your session.
The goal is to progressively jump less and less higher, so jump height just clears the rope underfoot (fine-tuning technique and energy during movement).

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Session exercises
  • 01
    Jogging on the spot with rope in the right hand
  • 02
    Jogging on the spot with rope in the left hand
  • 03
    Alternate foot jump with the rope
  • 04
    Standing jump with the rope
  • 05
    Alternate foot jump with the rope
  • 06
    Jogging on the spot
  • 07
    Alternate foot jump with the rope
  • 08
    Standing jump with the rope
  • 09
    Alternate foot jump with the rope

Coach advice

"Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The alternate foot jump will be your active recovery phase, with the length of workout being more important than focusing on mistakes"
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