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Skipping - a great home-based HIIT exercise

Last lockdown we published a skipping program for home fitness, targetted at our netballers. We thought that given the cold weather and current lockdown, it would be a great time to revisit this program developed by Mary.

Skipping has always been good exercise in preparation for netball (and sport in general) as it requires quick footwork, leading to improved agility, it involves your whole body, as your arms work hard with spinning the rope and you have to maintain good body posture or your feet will trip up the skipping rope. You work hard when you skip well.

If you haven’t skipped since you were a kid, now is the time to get out that old skipping rope, or purchase one and get started. You need a good quality skipping rope to start with – a leather ‘rope’ has better weight and good quality handles. You need to remind yourself of the basic technique of skipping for efficiency before undertaking a high intensity skipping workout – standing up tall, hands down by your side, on your toes, lifting your feet up high enough not to catch your toes in the rope all the time. You need to master maintaining a steady state alternate foot skip routine before starting this high intensity one.

Give it a go, see how you like it!

(If you haven't skipped for a while, you might like to reduce everything by half just to be on the safe side! And remember, this program is of a general nature, and is not designed to suit everybody. Please contact us directly if you have any concerns about commencing exercise)


  • Good quality flooring, ideally not concrete, as concrete is very hard on your joints.

  • Enough space around you to be able to swing the rope without it catching on anything – think above, to the sides, in front and behind you, remembering that you are likely to move a bit fro