Integration of the exercise routine session 3 - (11 min)

Beginner 12 minutes
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Progressively try to 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
    Alternate foot jump with the rope
  • 02
    Standing jump with the rope
  • 03
    Alternate foot jump with the rope
  • 04
    Jogging on the spot
  • 05
    Alternate foot jump with the rope
  • 06
    Standing jump with the rope
  • 07
    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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