BEGINNER TRICK - Backwards Cross
- Keep your arms down low.
- Make sure your elbows are meeting in the middle.
INTERMEDIATE TRICK - Side Swing Cross
- Its like a figure of 8 motion.
- The bottom arm comes out and crosses on top.
Advanced TRICK - TJ
- This trick is a side swing and toad all in one jump.
- The rope rotates around your body three times during the trick.
40 speed steps
40 star jumps
30 side straddles
10 double unders
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