PROGRAM FOR JUMP ROPE

Action
1. Jump rope
sets
2. Jump rope
sets
3. Jump rope
sets
4. Jump rope
sets
5. Jump rope
sets
6. Jump rope
sets
7. Jump rope
sets
8. Jump rope
sets
9. Jump rope
sets
10. Jump rope
sets
11. Jump rope
sets
12. Jump rope
sets
13. Jump rope
sets
14. Jump rope
sets
15. Jump rope
sets
16. Jump rope
sets
17. Jump rope
sets
18. Jump rope
sets
19. Jump rope
sets
20. Jump rope
sets

Condition 1
Forward

Condition 2
Both feet

Condition 3
Criteria
3 times consecutively
2/3

Forward

Both feet

6 times consecutively

2/3

Backward

Both feet

3 times consecutively

2/3

Forward

Dominant foot 3 times consecutively

2/3

Forward

Both feet

9 times consecutively

2/3

Forward

ND foot

3 times consecutively

2/3

Forward

Both feet

12 times consecutively

2/3

Backward

Both feet

6 times consecutively

2/3

Forward

Dominant foot 6 times consecutively

2/3

Backward

Dominant foot 3 times consecutively

2/3

Forward

Both feet

15 times consecutively

2/3

Backward

Both feet

9 times consecutively

2/3

Forward

Dominant foot 9 times consecutively

2/3

Backward

ND foot

6 times consecutively

2/3

Backward

ND foot

3 times consecutively

2/3

Backward

Both feet

12 times consecutively

2/3

Forward

Dominant foot 12 times consecutively

2/3

Backward

Dominant foot 6 times consecutively

2/3

Forward

ND foot

9 times consecutively

2/3

Backward

Both feet

15 times consecutively

2/3

21. Jump
sets
22. Jump
sets
23. Jump
sets
24. Jump
sets
25. Jump
sets
26. Jump
sets
27. Jump
sets
28. Jump
sets
29. Jump
sets
30. Jump
sets

rope

Forward

Dominant foot 15 times consecutively

2/3

rope

Backward

Dominant foot 9 times consecutively

2/3

rope

Forward

ND foot

12 times consecutively

2/3

rope

Backward

ND foot

6 times consecutively

2/3

rope

Forward

ND foot

15 times consecutively

2/3

rope

Backward

Dominant foot 12 times consecutively

2/3

rope

Backward

ND foot

2/3

rope

Backward

Dominant foot 15 times consecutively

2/3

rope

Backward

ND foot

12 times consecutively

2/3

rope

Backward

ND foot

15 times consecutively

2/3

9 times consecutively