Skipping

Updated: Oct 11, 2018

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

©2017 Footjax Orthotics, Mount Royal University, Calgary,  403-440-6917   lee@footjax.com 

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