Drill 1. Double-leg skip. Perform a double-leg jump between each rope turn for 20 seconds, then rest for 1 minute. Do three repetitions.
2. Drill 2. Alternate-leg stride skips. Alternate between left- and right-foot skips for 20 seconds, then rest for 1 minute. Do three repetitions.
3. Drill 3. Heel-toe. Bounce once between each rope turn, alternating so that the heel of one foot and the toe of the opposite foot make contact with the ground at the same time. Skip for 20 seconds, then rest for 1 minute. Do three repetitions.
4. Drill 4. Lateral double-leg skips. Keeping your legs together, skip first to one side and then to the other during the next rope turn. Skip for 20 seconds, then rest for 1 minute. Do three repetitions.
5. Drill 5. Lateral single-leg skips. Repeat drill 4, but skip using only one leg for 10 seconds and then change to the other leg for 10 seconds |
