Jump Rope Warm Up

1 x 5:00

Warm Up - Jump Rope (1)

Dynamic Stretching 1 - Squats x 10 2 - Forward Lunge to Overhead Reach x 6 ea 3 - Calf Sweeps with Backwards Arm Circles x 6 ea 4 - Toe Walks x 10 ea 5 - Heel Walks x 10 ea 6 - Inch Worm to Pigeon (both sides) x 5 7 - Thread the Needle + Reach x 6 ea Potentiate 1 - Pogo Hops 2 x 10 2 - A-Skips 2 x 5 ea Notes: think quick off the ground for pogo hops and snappy for a-skips

30s Speed Drill (Technique - Lower)

3 Rounds @ RPE 5-6/10 10 Standing mini band hip flexion per side (*band around feet & all reps on one side then switch to the other side) 20 Shadow jumping speed steps per side Focus on this form for both exercises: - Hinge slightly from the hips (send hips to wall behind you slightly) - Looking at the floor ~4-6 ft in front of you - "Holding a bucket of water with your foot" (so foot parallel to the ground and foot under the knee) - Stay strong through your glutes and core to reduce and side to side leaning or rocking

Speed Warm Up

PVC Speed Warm Up Use your PVC (Freestyle) rope and put knots in it so it just clears your head by an inch or two. This pace should feel like a good warm up and challenging in the sense of focusing on your form. It shouldn't feel challenging in the sense of pushing your pace. The goal is to use this as good tactile feedback and time to really focus on your form and even pacing. Set timer to 2 minutes and the metronome to bpm 200 (each metronome sound = foot touching the ground. Beep = right, next beep = left, next beep = right, etc) Form to think about: - Hinge forward slightly from your hips - Hold the end of the handle where the rope connects to the handle - Palms angled slightly to the ground with thumb pointing on slight diagonal to the ground rather than parallel with the floor - Think about flicking wrists up/down rather than creating circles - Feel the metronome beat with your wrists and relax your shoulders Complete 3 rounds of 2 minutes PVC speed. Resting 2 minutes in-between rounds. During your rest you can stretch your calves, hip flexors, and/or wrists

30s Speed Drill (Technique - Jumping)

4 Rounds 15s Speed @ 85% of current 30s score (ie if current score is 75, set metronome to 255 bpm (each beat = foot touching ground)). (Math - multiple score by 0.85. Then multiple that number by 4 to find bpm) 30s Rest Notes: We are using a slightly slower pace to focus on form, working on being efficient with every step. Extra movement = non-essential energy expenditure. As technique and efficiency improves at slower paces & the time to process/think about your form decreases it will become more muscles memory and will translate into faster pace drills more naturally.

Jump Rope Conditioning (Endurance)

Circuit Details 1 round of the following (aiming to work at an RPE of 6-7/10) 1 min beaded speed (same as PVC warm up drill - if you need to knot or shorten your rope you can & focus on all our form pieces to the best of your ability!) 1 min jumping jacks 1 min mountain climbers

Freestyle (~30 min)

Spend ~30 minutes starting to work on putting together an individual freestyle routine and exploring with trying new skills.

Cool Down (Foam Roller)

Foam Roll - 10 passes each 1 - Calves 2 - Hamstrings 3 - Glutes 4 - Back 5 - Lats 6 - Quads 7 - Groin

Jump Rope Warm Up (2)

1 x 5:00

Warm Up - Jump Rope (2)

Dynamic Stretching 1 - Worlds Greatest x 6 ea 2 - Inch Worm x 6 3 - Down Dog Calf Pumps x 10 ea 4 - Prone YTWs x 10 ea 5 - Leg Swings (front/back and left/right) x 8 ea Potentiate 1 - Broad Jump 2 x 3 2 - Squat Jump 2 x 3 Notes: first set of potentiate exercises at 75% and second set at 85% effort.

Triple Under Drill

8 of Each: Squat jumps (bodyweight) Tuck jumps (bodyweight) Single jumps, double unders, triple unders (one after another) x 8 reps of this sequence Deadbugs (8/side) (keeping low back gently pushed into the ground) Side plank hip dip (8/side) Repeat 3x 1-2 min rest between rounds

3 Minute Speed Drill (Pacing)

3 Rounds - shadow jumping (no rope) 60s ON / 60s OFF Count # of reps on the right foot and record (take the average of the 3 rounds to record) Focus on form rather than going all out and sacrificing your technique & do the wrist motions even though you are doing it without your rope Form to think about: - Hinge forward slightly from your hips - Knees coming out in front of you with feet parallel to the ground and under the knees - Palms angled slightly to the ground with thumb pointing on slight diagonal to the ground rather than parallel with the floor - Think about flicking wrists up/down rather than creating circles - Feel the metronome beat with your wrists and relax your shoulders

3 Minute Speed Drill (Pacing)

2 Rounds - jumping with wire rope 60s ON / 60s OFF Count # of reps on the right foot and record (take the average of the 2 rounds to record) Focus on form rather than going all out and sacrificing your technique Form to think about: - Hinge forward slightly from your hips - Knees coming out in front of you with feet parallel to the ground and under the knees - Palms angled slightly to the ground with thumb pointing on slight diagonal to the ground rather than parallel with the floor - Think about flicking wrists up/down rather than creating circles - Feel the metronome beat with your wrists and relax your shoulders

Freestyle Practice (~40 min)

Spend ~40 minutes starting to work on putting together an individual freestyle routine and exploring with trying new skills.

Cool Down (Stretching)

Pick a stretch for the following muscle groups and hold for 4 deep breaths 1 - Hamstrings 2 - Quads 3 - Calves 4 - Glutes 5 - Low back 6 - Shoulders 7 - Triceps