Enhancing Skills

Fighter’s skip

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Warm-up

Equipment:

N/A

Fighter’s skip is a cardio and leg exercise that can help improve coordination, agility, and cardiovascular endurance. It involves a jumping motion that mimics the movement of a boxer jumping rope.

Here are the steps to perform the Fighter’s skip:

  1. Stand with your feet shoulder-width apart and your hands up in a guard position.
  2. Jump off the balls of your feet, bringing your right knee up towards your chest and your left arm forward.
  3. As you land, quickly switch the positions of your arms and legs, bringing your left knee up towards your chest and your right arm forward.
  4. Continue alternating the jumping motion, switching legs and arms with each jump.

To reduce the difficulty of this exercise, you can slow down the jumping motion and focus on proper form. You can also do fewer repetitions or take breaks between sets.

To increase the difficulty of this exercise, you can speed up the jumping motion and try to jump higher. You can also add in a double hop, where you jump twice on each leg before switching to the other leg.

Here are the recommended reps for the Fighter’s skip:

  • Beginner: 30 seconds
  • Intermediate: 1 minute
  • Advanced: 2 minutes

The estimated time for this exercise is 5-10 minutes.

Body Group:

Cardio

Muscle Group(s):

Abdominals, Hamstring, Heart & Lung, Quadriceps

Muscles used:

Primary:

Hamstrings, Quadriceps

Secondary:

Rectus Abdominis

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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