Jump Rope Routine **NO STOPPING**

50 - 2 foot jumps 100 1 foot jumps o 25 per leg then switch 50 Running Contacts 50 Skipping Contacts 50 2 foot jumps for speed 50 2 foot jumps laterally across a line 50 2 foot jumps front/back over the line 30 second break, REPEAT

Line Agility
Same Foot Down 2x each foot Two Feet Down 2x forward/backward jump line with both feet side to side Criss-Cross 2x forward/backward crossing feet, one foot on either side of line Lateral One Foot Internally 2x each foot first jump is forward on line Lateral Two Feet 2x - left & right jump front to back over line Lateral One Foot Externally 2x each foot first jump is backward on line Scissor Drill 2x left & right cross feet jumping laterally down a line Lateral 2 feet 180 both directions jump, spin, front to back over line

Step Workout
Walk every 3rd stair Cross-over steps Face left and right in a squatting stance every other stair Single Leg Hops, both legs slightly bend legs Internal Steps Face left and right in a squatting stance (start with left in front of right every other stair Internal Single Leg Hops leg closest to stair is internal, both legs, slightly bend legs Walk backwards every other stair External Single Leg Hops leg farthest away from stair is external, both legs, slightly bend legs Double leg hops every other stair legs bent slightly Backward Single Leg Hops Both legs Squatting double leg hops every stair