April 18, 2013 by saltdogsducttape
I am bad at double unders. In fact it’s one of the things that I consider to be holding me back. In WODs that have double unders I end up doing three times as many single unders instead. In an AMRAP with 15 double unders, doing 45 single unders instead can really slow you down.
When I take the time to work on double unders it looks like I spent an hour playing footsie with a weed wacker. I walk away with bright red stripes across the front of my ankles. A friend of mine who is an AMAZING jump roper (in the pink shirt) said, “double unders are all about timing.” That seemed very unhelpful until I started reading and watching some videos. (I know, I’m the kind of person who researches double under tips, that’s what you learn in law school.)
“How to Improve Your Double Unders” is a pretty short read that helped a lot. After watching the videos and spending a few minutes every day I’ve gotten much more consistent at double unders. I’m able to get “single-double-single-single-double-etc.” which is a big improvement.
Here’s a quick list of my take aways and what I’ve been doing.
- SLOW DOWN. The jump for double unders is not the same as single unders, it’s the same basic position but it has a higher apex. It does not have to be at the same rapid pace.
- Work on midline stability and keep a hollow body position.
- Practice a “power jump” while doing single unders. Get used to that rhythm and then throw in some doubles.
- When you start doing doubles with your power jump the only thing that should change is your wrist speed, not your jump.
- Time your jump to just before the rope hits the ground in front of you. If you jump when the rope is above you it has to travel 2.5 rotations instead of 2.
- Look at a fixed point. “Traveling” while you jump will throw off the timing and it’s less efficient. Some people focus on a distant point, I focus on a low point, the important part is that you keep your head up.
- Think of it as active rest, find a balance of being agressive without straining yourself.
After the WOD I take time to stretch, and then spend 5-10 minutes working on double unders. It’s a skill like any other that just takes time. Since I started spending time on them I’ve gotten a lot better. Not quite this good:
Good luck everyone!