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  • Rutinas Sogas

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    ferrobert
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    The document outlines 5 jump rope routine options, each consisting of different jumping exercises like double leg jumps, single leg jumps, hops, and runs, along with the number of repetitions and time or distance parameters. The routines progress from shorter interval training with rest periods to longer continuous exercises, with the fifth option being 1000 consecutive jumps in any style.

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    The document outlines 5 jump rope routine options, each consisting of different jumping exercises like double leg jumps, single leg jumps, hops, and runs, along with the number of repetitions and time or distance parameters. The routines progress from shorter interval training with rest periods to longer continuous exercises, with the fifth option being 1000 consecutive jumps in any style.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    15 views1 page

    Rutinas Sogas

    Uploaded by

    ferrobert
    The document outlines 5 jump rope routine options, each consisting of different jumping exercises like double leg jumps, single leg jumps, hops, and runs, along with the number of repetitions and time or distance parameters. The routines progress from shorter interval training with rest periods to longer continuous exercises, with the fifth option being 1000 consecutive jumps in any style.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Jump Rope

    Routine

    Option 1
    Double Leg Single Leg Alternating Jump Any Way 3 x 30sec.(15 sec. rest) 2 x 20sec. each leg(10 sec. rest) 3 x 30 sec. (15 sec. rest) 2 x 60sec. (30 sec. rest)

    Option 2
    Double Leg Forward Hops Single Leg Forward Hops Double Leg Lateral Hops Single Leg Lateral Hops High Knee Run Lateral High Knee Run Jump Any Way 2 x 20 jumps 2 x 15 jumps each leg 2 x 20 jumps 2 x 15 jumps each leg 2 x 15 steps each leg 2 x 15 steps each leg 100 jumps

    Option 3
    Alternating/Alternating High Knee 30sec./30sec. (repeat 5 times with no rest)

    Option 4
    Double Leg Forward Double Leg Lateral Single Leg Forward Single Leg Lateral Jump Any Way 20yds quick small jumps into 20yds big jumps 20yds quick small jumps into 20yds big jumps 20yds quick small jumps into 20yds big jumps 20yds quick small jumps into 20yds big jumps 300 jumps

    Option 5
    Jump Any Way 1 x 1,000 jumps

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