31st March JRUK

BEGINNER TRICK - Backwards Cross

TIPS:

  • Keep your arms down low.
  • Make sure your elbows are meeting in the middle.
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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