Double-unders are a staple of CrossFit, but they can also be one of the most frustrating exercises in a routine. At some point in time, we've all had trouble getting the technique down for consistent double-unders—and it's the "consistent" that really matters. A jerky, stop-and-start jumble of 50 reps will never match the streamlined effectiveness of 50 perfect reps. So if you've been having trouble nailing that double-under technique, here are five videos CrossFit videos that might help.
Jump Rope and
Double-Under Basics
Before you jump into
double-unders, make sure your regular jump rope technique is where it
should be. MLS's easy six minute video shows you how to focus on
keeping your core tight and your back straight so that all your jump
energy is focused in the right places.
Key Points:
-Palms and thumbs face the
floor
-Shoulders pressed forward,
not backward
Double-Under Intro
Buddy Lee is one of the best
"jump rope technicians" in the business. His intro to
double-unders is the perfect starting point for wrapping your head
around both the technique and the mindset.
Key Points:
-Power jumps for height
(jump, jump, jump, EXPLODE)
-Body positioning
Chris Spealler- Double-Unders Explained
This quick two minute video
jumps right into the most common problem with double-unders: Swinging
with your arms instead of your wrists. It also touches on some
balance issues.
Key Points:
-Use your wrists to swing
the rope
-Focus on one point in front
of you for better balance
Mastering Double-Unders
Technique is one thing, but
this video covers some of the finer points that most people skip
over. For example, how long the rope should be. Also, jump to 1:50
for a great lesson in getting enough height for that double-under
pass, using Buddy Lee's "Jump, jump, jump, EXPLODE"
technique.
Kep Points:
-How to choose a rope
-Arm positioning
-Transitioning from the
single pass to the double-under
Triple-Unders
Ready to take it up a notch?
Triple-unders are the next progression from double-unders, and here's
best part—once you have the right technique (explained in the
videos above), it just comes down to a more explosive jump to add
more rope passes. Don't try these until you're ready!
Key Points:
-Higher jump
-Faster wrist speed
-Don't sacrifice body
mechanics just to get the rope around faster
In the end, the best way to
improve your double-unders is to perfect the single jump first. From
a single-under to a double-under, your wrist movements and body
positioning will not change, so it's vital to get those down before
moving to a harder progression.
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