Exercise duration: 60-90 seconds of jumping rope
Pause: 30-60 seconds resting in place or walking around at a leisurely pace
Repeats: 4-8 times
Intensity level: 3-4 (medium-hard)
Hmax: 80-95%
Rule of speech: speak in full sentences - short exchanges
The participants jump rope during the specified time without interruption if possible (technique free). The intensity of the jumping is adjusted according to the target. The skipping takes place in a group, with the sports instructor responsible for ensuring that the load and break times are adhered to (small groups with a group leader are also possible), or each participant carries out the interval units independently.
Variant:
Integrate variations of rope jumping (specified by the sports instructor, e.g. a special technique every 10 jumps): running in place, running in place with knee lifts, two-footed jumps, double rope turns, crossed arms, backwards rope jumping, etc.
