Goal: Rope skipping for 10 minutes non-stop

Beginner 6 weeks 3x/week
article rating 4.6/5 194

This programme is intended for complete rope skipping beginners.
The goal is to learn to do rope skipping for 10 minutes non-stop.

This programme will progressively guide you by teaching you the basic steps such as the standing jump and the relaxation step, as well as the positions to adopt when rope skipping.

By starting with the simple moves, you will get familiar with the hand/foot coordination, making skipping fun and effective.

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

Week 1 - Learning the routine

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

  • 01. Learning the exercise routine session 1 - (12 min)
  • 02. Learning the exercise routine session 2 - (12 min)
  • 03. Learning the exercise routine session 3 - (12 min)

Week 2 - Learning the exercise routine

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

  • 04. Learning the exercise routine session 1 - (12 min)
  • 05. Learning the exercise routine session 2 - (12 min)
  • 06. Learning the exercise routine session 3 - (12 min)

Week 3 - Acquisition of the exercise routine

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).

  • 07. Acquisition of the exercise routine session 1 - (10 min)
  • 08. Acquisition of the exercise routine session 2 - (10 min)
  • 09. Acquisition of the exercise routine session 3 - (10 min)

Week 4 - Acquisition of the exercise routine

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).

  • 10. Acquisition of the exercise routine session 1 - (12 min)
  • 11. Acquisition of the exercise routine session 2 - (12 min)
  • 12. Acquisition of the exercise routine session 3 - (12 min)

Week 5 - Integration of the exercise routine

The alternate foot jump will be your active recovery phase, with the length of workout being more important than focusing on mistakes

  • 13. Integration of the exercise routine session 1 - (13 min)
  • 14. Integration of the exercise routine session 2 - (13 min)
  • 15. Integration of the exercise routine session 3 - (13 min)

Week 6 - Automating the exercise routine

One last effort to finish off this programme that will enable you to do 10 minutes of rope skipping non-stop

  • 16. Integration of the exercise routine session 1 - (11 min)
  • 17. Automating exercise routine session 2 - (11 min)
  • 18. Automating exercise routine session 3 - (11 min)

Coach advice

"By following our real-time audio instructions and video explainers, you'll reproduce the moves that help you reach your goal:rope skipping for 10 minutes."
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