Goal: Rope skipping for 30 minutes non-stop

Experienced 4 weeks 3x/week
article rating 4.7/5 166

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

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)
  • 02. Plyometrics (29 min)
  • 03. Core training (27 min)

Week 2 - COMMITMENT

Adapt the difficulty by changing your pace on the strengthening exercises

  • 04. Muscle strengthening (26 min)
  • 05. Plyometrics (20 min)
  • 06. Core training (21 min)

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)
  • 08. Plyometrics (30 min)
  • 09. Core training (21 min)

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)
  • 11. Plyometrics (27 min)
  • 12. Core training (20 min)

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."
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