Monday, 13 July 2015

Skipping Rope Workout

Skipping is a great all-round exercise. It gets your heart pumping, improves your balance, steps up your agility and strengthens your legs. And because of the impact it's great for improving bone density. You don't need a lot of space or time to get a great work out and all you need is a rope!
Making sure your rope is the right length for you will make the workout that much easier! Stand in the middle of the rope and lift the handles. They shouldn't reach higher than your shoulders. The right technique will also help... Keep the elbows close to the body as you turn the rope. The movement comes from the wrists and forearms, not the shoulders. Stay tall and land lightly.

Fancy giving it a go? Here's a workout you can do in just ten minutes that will give you an aerobic and agility work out.

Warm up
Do make sure you mobilise the ankles, knees and wrists before you start.
  • Ankle and wrist circles both directions
  • 5 x lunges per leg
  • 10 x squats
  • Count of 10 high knee jogging on the spot
Workout
Put on some pumping tunes and get ready to raise that heart rate!
Make sure you have some way of timing yourself for a minute. Work your way through each of these exercises in turn, spending a minute on each.
  1. Skipping: turning the rope, jump over it with both feet together. Start slowly if you're not confident, and build up the speed.
  2. Single leg skipping (left): stand on your left leg and continue to jump the rope.
  3. Backwards skipping: turn the rope the opposite direction, so its moving under your feet from back to front. Jump and land with both feet together.
  4. Single leg skipping (right): as for left leg skipping
  5. Rest: take the opportunity to have a drink and lay the rope out on the floor.
  6. Forward & back jumps: jump backwards and forwards over the rope on the ground, taking off and landing with both feet together. Aim for a tuck jump if possible, landing lightly and taking off again quickly.
  7. Hopping (left): stand on your left leg and hop backwards and forwards over the rope on the ground. Make the jumps as high and explosive as you can for a more plyometric workout.
  8. Side to side jumps: Stand side on to the rope and jump from side to side over it. Try to keep your body centered. If you're feeling confident you can travel forwards at the same time.
  9. Hopping (right): as for left leg hopping.
  10. Forwards and back fast feet: keeping nice and light on your toes, quickly step backwards and forwards over the rope.
Try and get some height on your hops!
And relax, you're all done! Be sure to stretch your legs out well and rehydrate. 

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