Double Under skill session
Warm up: 6 Lap jog around gym
Warm up: 2 rounds (walk up and back length of the gym. Line up in single file line)
- Walking on toes
- Walking on heels
- Heel to toe walk
- Walking heel sweeps
3 rounds:
- 30 small hops, jump up onto a 35/45lb bumper plate
-8 box jumps on 20" box, step down after each jump.
100 perfect single jump ropes using a VERY HIGH JUMP
Tabata PVC Drill (8 rds 20sec work, 10 sec rest)
8rds. Hold PVC with arms at a 90 degree angle and underhand grip
Hands outside of shoulders, elbows behind ribs and wrists near hips
Relax your upper body.
Perform constant HIGH jumps as if using a rope for the Tabata rounds
Tabata Penguins (4rds of each) 20sec work 10sec rest
Single, Fast, Short x 4
Single Tall Long x 4
Double Tall long x4 (This is your regular penguin jump)
GRAB A ROPE AND PRACTICE DUBS!
4 SINGLE HIGH JUMPS, 1 DOUBLE UNDER
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