For people who run up to 4 kilometres, once a week 

1st session – the video in this link followed by jogging in place at a warm up pace and jumping with a jump-rope for 10 minutes.

2nd session – the video with Maccabi's physiotherapist in this link, followed by the video in this link 

For people who run 10 kilometres a week or more, in one or two weekly sessions 

1st session: before the session, run in place for 10 minutes and then jump-rope for 10 minutes, and then start the workout – the first video in this link. Those who still can (but don't overwork yourselves), finish the workout with 5 more minutes of jump-rope.

2nd session – before the training session, run in place for 10 minutes and then jump-rope for 10, and then start the workout in the second video in the link, and then it is very recommended to cool down by jogging in place.