Goal: Rope skipping for 10 minutes non-stop

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

Remember to do some stretches after this sessions, especially at calf level ;)

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

Remember to drink before, during and after the session!

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back.
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

You can add a few stretching exercises at the end of the session.

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

Great session ! You are progressing with every session. Why not complete your rope skipping sessions with Gym Challenge sessions ;)

During this session for complete beginners, you'll learn in twelve or so minutes the basic techniques to perform standing jumps with feet joined together. You'll learn to get the pace and the coordination right.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

You have acquired the basics of the rope skipping routine. In this session, we will include a new step: the alternate foot jump.
Moreover, you'll carry on working on basic techniques to perform feet together standing jumps and subsequently increase the pace of the workout.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

You have acquired the basics of the rope skipping routine. In this session, we will include a new step: the alternate foot jump.
Moreover, you'll carry on working on basic techniques to perform feet together standing jumps and subsequently increase the pace of the workout.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

Feel free to go to our how to section to learn more about the world of rope skipping

You have acquired the basics of the rope skipping routine. In this session, we will include a new step: the alternate foot jump.
Moreover, you'll carry on working on basic techniques to perform feet together standing jumps and subsequently increase the pace of the workout.
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).

Remember to jump on the balls of your feet, knees slightly bent, with a long straight back (extended).
The jumps might be big (high) to start off with, and therefore very energy sapping, which is normal when you are learning.
What's important during the session is how long you work at it, rather than focusing on mistakes

What's important during the session is how long you work at it, rather than focusing on mistakes

You have acquired the basics of the rope skipping routine. In this session, we will include a new step: the alternate foot jump.
Moreover, you'll carry on working on the basic techniques to perform feet together standing jumps and subsequently increase the pace of the workout.
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).

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

Can you feel the progress made since the start of our programme? Feel free to share your exploits on the social networks #decathloncoach

You have acquired the basics of the rope skipping routine. In this session, 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).

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

What's important during the session is how long you work at it, rather than focusing on mistakes

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).

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

What's important during the session is how long you work at it, rather than focusing on mistakes

Progressively try to jump less and less higher, so jump height just clears the rope underfoot (fine-tuning technique and energy during movement).

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

What's important during the session is how long you work at it, rather than focusing on mistakes

Increasing the length of workout

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

WELL DONE! It's soon the end of the programme. What do you think of your progress? Feel free to share all this on the social networks #DecathlonCoach

This non-stop 10-minute rope skipping session alternates between standing jumps and alternate foot jumps workouts.
Without even noticing, you will have finished rope skipping for 10 minutes non-stop.

Feel free to mix up the pace of the jumps

WELL DONE! Feel free to rate the programme and share your progress on the social networks #DecathlonCoach