31st March JRUK
BEGINNER TRICK - Backwards Cross
TIPS:
- Keep your arms down low.
- Make sure your elbows are meeting in the middle.
INTERMEDIATE TRICK - Side Swing Cross
TIPS:
- Its like a figure of 8 motion.
- The bottom arm comes out and crosses on top.
Advanced TRICK - TJ
TIPS:
- This trick is a side swing and toad all in one jump.
- The rope rotates around your body three times during the trick.
Workout
40 speed steps
40 star jumps
30 side straddles
30 lunges
20 crosses
20 squats
10 double unders
10 press-ups
Training Plan
Speed step with Conditioning rope warm up – Shape of you, Ed sheeran
1-minute x 3 with conditioning rope
30 seconds of crosses with freestyle ropes – make a note of your score with score sheets
30 seconds double unders with conditioning rope - make a note of your score with score sheets
30 seconds speed with conditioning rope - make a note of your score with score sheets