Goal: Rope skipping for 30 minutes non-stop

Experienced 4 weeks 3x/week

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This programme, which combines bodyweight training with skipping rope exercises, is intended for people with some experience of using a skipping rope who are able to perform the basic jumps (heel taps,
high knees, double unders, basic jumps, etc.).
Although it is an all-round workout, it is designed to focus in particular on improving power and explosiveness in your lower limbs.

Safety precautions:
You must be in a good state of physical fitness and able to perform the various different jumps (e.g. heel taps, split jump, double unders, etc.) if you want to do this programme.
Advanced skipping rope programme

Valery Towanou

Sports coach

You need to have Decathlon Coach application to launch this program !

Week 1 - Starting up

Even if your technique isn't perfect, concentrate on repeating the movements so that they become automatic

01. Muscle strengthening (25 min)

Session 1 : Muscle strengthening (25 min)

This workout takes 25 minutes and alternates between the following exercises: skipping and muscle strengthening exercises.
This workout will get your heart rate up and work both your lower and upper body

Before session advice

Adapt the difficulty by changing your pace on the strengthening exercises

Session exercises

01
Skipping rope warm-up: alternate foot jumps and basic jumps
02
Lunges
03
Basic jumps with your skipping rope
04
Wide and triceps press-ups
05
Basic jumps and hops with your skipping rope
06
Squat
07
Basic jumps and hops with your skipping rope
08
Lunges
09
Basic jumps with your skipping rope
10
Wide and triceps press-ups
11
Basic jumps and hops with your skipping rope
12
Squat
13
Basic jumps and hops with your skipping rope

After session advice

Remember to drink. You should also stretch your shoulders, calves and lower back.

02. Plyometrics (29 min)

Session 2 : Plyometrics (29 min)

This workout takes 29 minutes and alternates between the following exercises: skipping rope and plyometric exercises.
This workout will get your heart rate up and develop power in your lower body

Before session advice

Use the options if the impact is too high! Stay in control....

Session exercises

01
Skipping rope warm-up: heel taps and side straddles
02
Alternating lunges and side squats
03
Skipping rope: Heel taps and double unders
04
Plyometric lunges and squat jumps
05
Skipping rope: Heel taps and hops
06
Alternating lunges and side squats
07
Skipping rope: Heel taps and double unders
08
Plyometric lunges and squat jumps
09
Skipping rope: Heel taps and hops
10
Lunges and squats
11
Skipping rope: Heel taps and double unders
12
Plyometric lunges and squat jumps
13
Skipping rope: Heel taps and hops

After session advice

Remember to drink. You should also stretch your calves, shoulders and lower back.

03. Core training (27 min)

Session 3 : Core training (27 min)

This workout takes 27 minutes and alternates between the following exercises: skipping and core exercises.
This workout will get your heart rate up, strengthen your core and protect your back

Before session advice

A straight posture is the key to good positioning during core exercises

Session exercises

01
Skipping rope warm-up: Heel taps and high knees
02
Plank
03
Heel taps and twist jumps with your skipping rope
04
Right and left side plank
05
Skipping rope: Heel taps and high knees
06
Plank
07
Heel taps and twist jumps with your skipping rope
08
Reverse tabletop hip lift
09
Skipping rope: Heel taps and high knees
10
Plank
11
Skipping rope: Heel taps and twists
12
Reverse tabletop hip lift
13
Heel taps and high knees with your skipping rope

After session advice

The main thing with this workout is how long you spend on it. Don't worry about missing the odd jump.

Week 2 - COMMITMENT

Adapt the difficulty by changing your pace on the strengthening exercises

04. Muscle strengthening (26 min)

Session 4 : Muscle strengthening (26 min)

This workout takes 26 minutes and alternates between the following exercises: skipping and muscle strengthening exercises.
This workout will get your heart rate up and work both your lower and upper body

Before session advice

Adapt the difficulty by changing your pace on the strengthening exercises

Session exercises

01
Skipping rope warm-up: alternate foot jumps and basic jumps
02
Alternating plyometric lunges
03
Skipping rope: Basic jumps and twists
04
Wide and triceps press-ups
05
Basic jumps and hops with your skipping rope
06
Side squats
07
Basic jumps and hops with your skipping rope
08
Alternating plyometric lunges
09
Basic jumps and twists with your skipping rope
10
Wide and triceps press-ups
11
Basic jumps and hops with your skipping rope
12
Side squats
13
Basic jumps and hops with your skipping rope

After session advice

Great workout! You can share your workout on social media using the hashtag #DecathlonCoach

05. Plyometrics (20 min)

Session 5 : Plyometrics (20 min)

This workout takes 20 minutes and alternates between the following exercises: skipping rope and plyometric exercises.
This workout will get your heart rate up and develop power in your lower body

Before session advice

Use the options if the impact is too high! Stay in control....

Session exercises

01
Skipping rope warm-up: heel taps and side straddles
02
Side squats and squat jumps
03
Skipping rope: Heel taps and double unders
04
Alternating lunges and plyometric lunges
05
Skipping rope: Heel taps and hops
06
Side squats and squat jumps
07
Heel taps and double unders with your skipping rope
08
Alternating lunges and plyometric lunges
09
Skipping rope: Heel taps and hops

After session advice

Don't worry about missing the odd jump. Remember to drink throughout your workout and stretch afterwards

06. Core training (21 min)

Session 6 : Core training (21 min)

This workout takes 21 minutes and alternates between the following exercises: skipping and core exercises.
This workout will get your heart rate up, strengthen your core and protect your back

Before session advice

A straight posture is the key to good positioning during core exercises

Session exercises

01
Skipping rope warm-up: Heel taps and one-sided high knees
02
Plank
03
Skipping rope: Heel taps and hops
04
Active side plank
05
Skipping rope: Basic jumps and high knees
06
Plank
07
Skipping rope: Heel taps and hops
08
Reverse tabletop and reverse tabletop hip lifts
09
Skipping rope: Heel taps and high knees

After session advice

The main thing with this workout is how long you spend on it. Don't worry about missing the odd jump.

Week 3 - Stabilisation

Feel free to do this programme at your own pace, and if a movement is causing you trouble, practise it outside of the programme. Keep trying and above all don't get put off. If you want to get the hang of the move, practice makes perfect.

07. Muscle strengthening (27 min)

Session 7 : Muscle strengthening (27 min)

This workout takes 27 minutes and alternates between the following exercises: skipping and muscle strengthening exercises.
This workout will get your heart rate up and work both your lower and upper body

Before session advice

Adapt the difficulty by changing your pace on the strengthening exercises

Session exercises

01
Skipping rope warm-up: alternate foot jumps and basic jumps
02
Side squats and alternating lunges
03
Basic jumps and twists with your skipping rope
04
Triceps press-ups and arm and leg raises
05
Hops with your skipping rope
06
Side squats
07
Hops with your skipping rope
08
Side squats and alternating lunges
09
Basic jumps and twists with your skipping rope
10
Triceps press-ups and arm and leg raises
11
Hops with your skipping rope
12
Side squats
13
Hops with your skipping rope

After session advice

Adapt the difficulty by changing your pace on the strengthening exercises

08. Plyometrics (30 min)

Session 8 : Plyometrics (30 min)

This workout takes 30 minutes and alternates between the following exercises: skipping rope and plyometric exercises.
This workout will get your heart rate up and develop power in your lower body.

Before session advice

Remember to breathe and drink between rounds.

Session exercises

01
Skipping rope warm-up: Basic jumps and side straddles
02
Side squats and squat jumps
03
Heel taps and double unders with your skipping rope
04
Plyometric lunges: single and double
05
Heel taps and double unders with your skipping rope
06
rest
07
Side squats and squat jumps
08
Heel taps and double unders with your skipping rope
09
Plyometric lunges: single and double
10
Heel taps and double unders with your skipping rope
11
rest
12
Side squats and squat jumps
13
Heel taps and double unders with your skipping rope
14
Plyometric lunges
15
Heel taps and double unders with your skipping rope

After session advice

Get your breath back by marching on the spot and don't forget to drink

09. Core training (21 min)

Session 9 : Core training (21 min)

This workout takes 21 minutes and alternates between the following exercises: skipping and core exercises.
This workout will get your heart rate up, strengthen your core and protect your back

Before session advice

Stabilising your shoulder girdle and pelvic girdle (hips) should be the focus of your dynamic core exercises

Session exercises

01
Skipping rope warm-up: Basic jumps and twists
02
Mountain climbers
03
Side-to-side hops with your skipping rope
04
Reverse plank glute bridge
05
Basic jumps and high knees with your skipping rope
06
Mountain climbers
07
Side-to-side hops with your skipping rope
08
Reverse tabletop hip lifts
09
Basic jumps and high knees with your skipping rope

After session advice

The main thing with this workout is how long you spend on it. Don't worry about missing the odd jump.

Week 4 - Consolidation

If you're struggling to get the hang of an exercise, carry on moving but do an exercise that you find easier instead

10. Muscle strengthening (27 min)

Session 10 : Muscle strengthening (27 min)

Before session advice

Adapt the difficulty by changing your pace on the strengthening exercises

Session exercises

01
Skipping rope warm-up: Alternate foot jumps and basic jumps
02
Side squats and alternating lunges
03
Basic jumps and twists with your skipping rope
04
Triceps press-ups / arm and leg raises combo
05
Hops with your skipping rope
06
Side squats
07
Hops with your skipping rope
08
Side squats and lunges
09
Basic jumps and twists with your skipping rope
10
Triceps press-ups / arm and leg raises combo
11
Hops with your skipping rope
12
Side squats
13
Hops with your skipping rope

After session advice

Great! Have you seen how much progress you've made since the start of the programme? Remember to share your achievements on social media!

11. Plyometrics (27 min)

Session 11 : Plyometrics (27 min)

This workout takes 27 minutes and alternates between the following exercises: skipping rope and plyometric exercises.
This workout will get your heart rate up and develop power in your lower body

Before session advice

Take 30 seconds to 1 minute to recover between each round if you find yourself very out of breath

Session exercises

01
Skipping rope warm-up: Basic jumps and side straddles
02
Alternating lunges
03
Basic jumps and double unders with your skipping rope
04
Plyometric lunges
05
Basic jumps and double unders with your skipping rope
06
Alternating lunges
07
Basic jumps and double unders with your skipping rope
08
Plyometric lunges
09
Basic jumps and double unders with your skipping rope
10
Alternating lunges
11
Basic jumps and double unders with your skipping rope
12
Plyometric lunges
13
Basic jumps and double unders with your skipping rope

After session advice

Great workout! You're coming to the end of the programme. Don't forget to let us know how it went.

12. Core training (20 min)

Session 12 : Core training (20 min)

This workout takes 20 minutes and alternates between skipping rope and core exercises to strengthen your core and protect your back

Before session advice

Stabilising your shoulder girdle and pelvic girdle (hips) should be the focus of your dynamic core exercises

Session exercises

01
Skipping rope warm-up: High knees and twists
02
Mountain climbers
03
High knees and heel taps
04
Press-up and side plank combo
05
Hops and side to sides
06
Mountain climbers
07
High knees and heel taps
08
Reverse plank: Hip lifts and glute bridges
09
Hops and side to sides

After session advice

The main thing with this workout is how long you spend on it. Don't worry about missing the odd jump

Coach advice

"Although it is an all-round workout, it is designed to focus in particular on improving power and explosiveness in your lower limbs."

Valery Towanou

Sports coach

Want to move with Decathlon Coach? ;)
It's happening right here 👇

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Goal: Rope skipping for 30 minutes non-stop

Valery Towanou

Week 1 - Starting up

Week 2 - COMMITMENT

Week 3 - Stabilisation

Week 4 - Consolidation

Coach advice

Valery Towanou

Want to move with Decathlon Coach? ;)It's happening right here 👇

Want to move with Decathlon Coach? ;)
It's happening right here 👇