DYNAMIC WARM-UP
1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch

1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold

1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm

1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups

DOUBLE-UNDER PROGRESSION
Jump in place (no rope) Flexing the foot and ankle when jumping, not jumping off the toes
Single-unders Rotate and spin both wrists to rotate the rope
Single under + High Jump Maintain a natural jumping position when jumping hire
Single under fast + single under slow Practice different jumping speeds and rope speeds
Single under + double under Higher jumps and both wrists spinning faster

MINI-ROUND
1 set:
:40 double-unders
– Rest :20
:40 sit-ups
– Rest :20

RX & INTERMEDIATE

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch