Skipping is an excellent way to running efficiency and helps to ward off injuries.
Try this skipping protocol with a 1:2 work to rest ratio between sets And never skip two days in a row
Day 1:
50 foot falls of normal skipping (two-foot landings)
Day 2:
50 X 2 foot falls of normal skipping (two-foot landings)
Day 3:
50 X 3 foot falls of normal skipping (two-foot landings)
Day 4:
50 Normal
68 Boxer style skipping (note: this takes 68 revolutions of the rope to make up 51 foot falls per foot)
50 Normal
Day 5:
50 Normal
68 Boxer style
100 alternating steps kicking your bum (note: this takes 100 rope revolutions to make up 50 foot falls per foot)
Day 6:
50 Normal
68 Boxer style
100 alternating steps kicking your bum
50 Normal
Day 7:
50 Normal
68 Boxer style
100 alternating steps kicking your bum
68 Boxer style
50 Normal
To see video examples of skipping styles reference: Go to Dynamic Stability (coming soon)
*Progress by adding sets not reps *make sure to use a good skipping rope
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