Jump Rope Program
The Jump Rope Program is based on a Cross Layout format-forming 4 quadrants. The quadrants are numbered as:
The progression of routine should be followed
1. Regular jump x 50 both feet
2. Side to Side (4 to 3 & back) x 50 both feet
3. Up and Back (4 to 1 & back) x 50 both feet
4. Boxer Shuffle (2 on right foot 2 on left foot) x 25 right foot & x 25 left foot
5. Side to Side – one foot x 25 right foot & x 25 left foot
6. Up and back – one foot x 25 right foot & x 25 left foot
7. Triangle (1-2-4) & Alternate Switch (2-1-3) x 50 both feet
8. Four Square (1-3-2-4) OR (1-2-3-4) x 50 both feet
9. Double Jump with Bounce x 50 both feet
10. Double Jump in sequence x 50 both feet
11. Run In place x 30 seconds
12. High Knees x 30 seconds
13. Butt Kicks x 30 seconds
14. Run 20 yards x 4 reps
15. 100 regular jumps As quickly as possible
Bonus: Jump As many regular jumps as you can in 30 seconds – who will set a record?