Learning how to do double unders at first glance are super scary. They can be very frustrating for a beginner, intermediate and even an advanced athlete. They take coordination and agility along with some cardiovascular endurance. Doing one double under at a time in the beginning feels like a success! Now you need to learn how to string them together to create efficiency in a workout. For some, picking up this technique can take a few weeks and for others it takes time to practice the movement to become efficient.
For all of us STILL trying to master the double unders, here are 5 tips !
Use your wrists – One of the most important things to focus on when performing double unders, is to use your wrists and not your arms. Using your whole arms to rotate the rope will just waste energy and create an inconsistent rotation. The best form is achieved when your elbows are tucked in and your wrists are doing all the rotating.
Get a good rope – A good rope can make a world of difference. A great way to improve your double unders is to buy and invest in one that you like and use it as often as you can. That means taking it with you to your local box, and using it when you train outdoors to get used to it. You should find that after a few weeks you will become more confident and your form will improve rapidly.
Find the right rope length – The best length for jump ropes will vary depending on the person. Some people like their ropes longer, others shorter. A good place to start is to have both hand grips at chest height while standing on the rope with one foot.
Keep your body straight – Many beginners tend to bend their knees when they jump, hoping to make more room for the rope to pass through. All this will do is waste energy and make you fatigue faster. Keeping your body as straight as possible is the best way to preserve energy and maintain good form.
Be patient – Results will come with time and practice, but don’t expect to become an expert overnight. You must remember to be patient and progress forward one step at a time.
Some helpful cues to remember !
- Hands in front of torso
- Hands rotate from wrist
- Good up and down bounce
- Jump when rope is about to hit the ground
- Practice linked singles, alternating single and double unders, and then linked double unders
- Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under
Also keep this in mind when purchasing your rope!
The Rope – Length
The most crucial aspect when picking a jump rope is to size it properly. Rx Jump ropes have created a fairly extensive guide to size your rope to fit you, which I highly recommend. It is particularly important to not just size your rope statically, which is the static size is what “should” suit you with shoes on. Nothing is ideal, and as close to perfect as we may get, our mechanics will always have flaws. Use the guidelines as just that, guidelines, but ultimately try the rope length out to see what suits your style of jumping.
So now that we have tips, cues and advice on how to size your rope, let’s get to practicing those double unders and string them together with ease!
Reference:
http://www.tabatatimes.com/double-unders/
http://breakingmuscle.com/crossfit/in-pursuit-of-the-elusive-double-unders