Squatting alternate single-leg jump rope
PAD
This experimental content practice time is 120 s, the number of exercises is not less than 60 times, the intensity of exercise is about 140–160 r/min, after a gap of 30 s to start special training (SPA). This action must keep the body upright, the body squatting to complete a left or right side of the body alternate rope shaking, upright to complete a left leg or right leg alternate rope jumping, moving in any direction to carry out.Special Preparation Activity (SPA) training content is split leg pad step, side slide step, cross step, broken step, retreat slide step, curve retreat step, backward side slide step, heel lift jump, training intensity is about 120–160 r/min.