intermediate · 6 weeks · 3 sessions per week
Trick Builder: 6-Week
Go from steady bouncing to a real bag of tricks. Six weeks, three focused sessions a week, each building toward crossovers, double bounces and your first double under.
Week 1: Control
Session 1 · 9 min · boxer skip
Relaxed boxer skip. 6 practice windows of 45s / 25s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 45 sec
Round 1 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 2 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 3 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 4 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 5 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 6 of 6. Relaxed boxer skip.
- Rest · 25 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 9 min · side swing
Practise a side swing, then open back into a bounce. Reset between attempts. 6 practice windows of 40s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn side-to-side rope swings →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 40 sec
Round 1 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 2 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 3 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 4 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 5 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 6 of 6. Practise a side swing, then open back into a bounce. Reset between attempts.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 8 min 30 sec · side swing
Link swing-swing-jump; reset whenever needed. 6 practice windows of 40s / 25s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn side-to-side rope swings →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 40 sec
Round 1 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Practice · 40 sec
Round 2 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Practice · 40 sec
Round 3 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Practice · 40 sec
Round 4 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Practice · 40 sec
Round 5 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Practice · 40 sec
Round 6 of 6. Link swing-swing-jump; reset whenever needed.
- Rest · 25 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Week 2: Crossovers
Session 1 · 9 min 30 sec · criss cross
Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine. 6 practice windows of 45s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope crossover →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 45 sec
Round 1 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 2 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 3 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 4 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 5 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 6 of 6. Aim for 8–10 controlled crossover repetitions. Rest for the remaining window once finished; fewer is fine.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 9 min · criss cross
Link cross, open, cross, open at a comfortable pace. 6 practice windows of 40s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope crossover →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 40 sec
Round 1 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 2 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 3 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 4 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 5 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Practice · 40 sec
Round 6 of 6. Link cross, open, cross, open at a comfortable pace.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 9 min 30 sec · criss cross
Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed. 6 practice windows of 45s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope crossover →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 45 sec
Round 1 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 2 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 3 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 4 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 5 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 45 sec
Round 6 of 6. Aim for three clean crossovers in a row, then rest for the remaining window. Reset as needed.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Week 3: Lift
Session 1 · 8 min · high knees
Practise controlled high knees; keep the effort manageable. 6 practice windows of 40s / 20s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 40 sec
Round 1 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Practice · 40 sec
Round 2 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Practice · 40 sec
Round 3 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Practice · 40 sec
Round 4 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Practice · 40 sec
Round 5 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Practice · 40 sec
Round 6 of 6. Practise controlled high knees; keep the effort manageable.
- Rest · 20 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 8 min · double bounce
Practise two jumps per rope turn. Reset to an easy bounce as needed. 6 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope double bounce →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 6. Practise two jumps per rope turn. Reset to an easy bounce as needed.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 8 min · double bounce
Keep the double-bounce rhythm light and controlled. 6 practice windows of 35s / 25s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope double bounce →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 35 sec
Round 1 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Practice · 35 sec
Round 2 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Practice · 35 sec
Round 3 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Practice · 35 sec
Round 4 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Practice · 35 sec
Round 5 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Practice · 35 sec
Round 6 of 6. Keep the double-bounce rhythm light and controlled.
- Rest · 25 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Week 4: Power Jump
Session 1 · 8 min · high knees
Practise controlled high-knee jumps. Pause if your landings become hard. 6 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 6. Practise controlled high-knee jumps. Pause if your landings become hard.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 10 min · double under
Try single, single, double under; reset between attempts. Rest within this window as needed. 8 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn your first jump-rope double under →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 7 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 8 of 8. Try single, single, double under; reset between attempts. Rest within this window as needed.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 10 min · double under
Aim for one clean double under, then two if comfortable. Reset and rest between attempts. 8 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn your first jump-rope double under →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 7 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 8 of 8. Aim for one clean double under, then two if comfortable. Reset and rest between attempts.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Week 5: String It Together
Session 1 · 10 min · double under
Try two or three double unders between single bounces. Reset rather than rush. 8 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn your first jump-rope double under →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 7 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 8 of 8. Try two or three double unders between single bounces. Reset rather than rush.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 9 min · criss cross
Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed. 6 practice windows of 45s / 25s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope crossover →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 45 sec
Round 1 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 2 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 3 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 4 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 5 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Practice · 45 sec
Round 6 of 6. Link bounce, crossover, boxer skip, then repeat. Pause to reset when needed.
- Rest · 25 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 8 min · speed step
Controlled fast speed steps. 6 practice windows of 30s / 30s easy bounce. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Practice · 30 sec
Round 2 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Practice · 30 sec
Round 3 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Practice · 30 sec
Round 4 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Practice · 30 sec
Round 5 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Practice · 30 sec
Round 6 of 6. Controlled fast speed steps.
- Practice · 30 sec
Easy bouncing — ease the effort.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Week 6: Showtime
Session 1 · 10 min · double under
Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional. 8 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn your first jump-rope double under →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 5 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 6 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 7 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 8 of 8. Polish a comfortable double-under sequence. Note your best clean set today; a personal record is optional.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 2 · 6 min · criss cross
Practise your 30-second freestyle with familiar tricks and smooth transitions. 4 practice windows of 30s / 30s rest. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
Read before you practise: Learn the jump-rope crossover →
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 30 sec
Round 1 of 4. Practise your 30-second freestyle with familiar tricks and smooth transitions.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 2 of 4. Practise your 30-second freestyle with familiar tricks and smooth transitions.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 3 of 4. Practise your 30-second freestyle with familiar tricks and smooth transitions.
- Rest · 30 sec
Rest and reset.
- Practice · 30 sec
Round 4 of 4. Practise your 30-second freestyle with familiar tricks and smooth transitions.
- Rest · 30 sec
Rest and reset.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.
Session 3 · 3 min · Familiar steps
Perform your favourite familiar combination for up to 60 seconds. Recording yourself is optional; pause whenever needed. 1 practice window of 60s. Includes a 1-min warm-up and a 1-min cooldown. The window is time to practise, not a repetition or mastery test.
- Warm up · 1 min
Begin with gentle, familiar bouncing. Pause as needed.
- Practice · 1 min
Round 1 of 1. Perform your favourite familiar combination for up to 60 seconds. Recording yourself is optional; pause whenever needed.
- Cool down · 1 min
Put the rope down and walk gently while your breathing settles.