This routine should be done the first couple of times without a skipping rope. With or without a skipping rope this routine will produce results.
This routine should be done the first couple of times without a skipping rope. With or without a skipping rope this routine will produce results.
Set-up Instructions
Visualise a pattern on the floor as illustrated below. Spots are identified as follows: E
| A | B |
| D | C |
Routine
Do exercises in order from 1 to 8. The entire program should be done the first time without a rope.
- 50 regular jumps with both feet on spot D.
- 50 side-to-side jumps with both feet- from spot D to spot C and back.
- 50 times both feet forward and back- from spots D to A and back.
- 25 times one foot side-to-side- spots D to C.
- 25 times other foot side to side- spots D to C.
- 25 times one foot jump forward and back- spot D to spot A and back,
- 25 times on the other foot jumping forward and back- spots D to A and back.
- 50 times boxer shuffle- switching lead stances, 2 jumps on right foot lead both feet- 2 jumps on left foot lead; count each time you change lead legs
- 25 times triangle jump left foot- Spots D to E to C and back.
- 25 times triangle jump right foot- Spots C to E to D and back.
- 25 times figure 8 on one foot- spots C to A to D to B to C.
- 25 times figure 8 on the other foot using the same pattern.
Skipping Routine Evaluation |
|
|
Time |
Percentage |
Handicap |
|
< 4:30 |
100% |
Over 220lbs. – 30 sec |
|
4:31 – 4:59 |
95% |
210 to 209lbs –20 sec. |
|
5:00 – 5:29 |
90% |
200 to 209 –10 sec. |
|
5:30 – 5:59 |
85% |
190 to 199 –5 sec. |
|
6:00 – 6:29 |
80% |
|
|
6:30 – 6:59 |
75% |
|
|
7:00 – 7:29 |
70% |
|
|
7:30 – 7:59 |
65% |
|
|
8:00 – 8:29 |
60% |
|
|
8:30 – 8:59 |
55% |
|
|
9:00 – 9:30 |
50% |
|
|
>9:30 & not quitting |
40% |
|
