http://youtu.be/rSYkJIOnT78

http://www.youtube.com/watch?v=0fvPzkArgFI&hd=1

1. 1 minute easy turning while jog stepping with feet
2. 30 seconds full speed (rest 30 sec.)
3. 60 seconds full speed (rest 30 sec.)
4. 30 seconds full speed (rest 30 sec.)
5. 30 seconds double unders - do high double under jumps (turn the speed ball 2 times for each jump)
6. 30 seconds triple unders - do high double under jumps (turn the speed ball 3 times for each jump)