Fitness /  Intermediate Power Session 1 (30mins)

    • Description:

      -Start with a thorough warm-up and mobilisation routine
      -Increase the pace of the skipping with each set, from around 60% for the first up to 100% for the final set

    • Exercise Notes:Work 5 sets of 1min skipping, with 30secs break between each

    • Minutes on exercise:8:00

    • Description:

      Make the jumps light and 'bouncey' - minimise contact time with the floor, focusing on taking off into the next jump as rapidly as possible. If mini-hurdles are not available, you can use rackets or taped line markings instead

    • Exercise Notes:Work through sets of 3 x 5 hops (so 15 jumps per set). Repeat for 3 total sets, with 2mins rest between each

    • Minutes on exercise:8:00

    • Description:

      Make sure you're set and balanced before going into each rep. Control your landing using both feet, to avoid excessive strain on joints

    • Exercise Notes:Work through 4 sets of 6 reps, alternating legs with each set (so 2 sets on right and 2 sets on left in total). Take 90secs rest periods between each

    • Minutes on exercise:8:00

    • Description:

      Transition smoothly into each rep with a steady rhythm - make sure you're set and balanced before going into each subsequent jump, don't rush through the reps

    • Exercise Notes:Work through 3 sets of 12 jumps, with 2mins rest periods between each

    • Minutes on exercise:6:00