For people of all ages, jumping rope is a great cardio workout.If you want to take your jump rope skills to a new level, you need to incorporate double unders into your routine.This powerful move involves swinging the rope twice under your feet during a single jump.
Step 1: 3 feet is the height of the rope you choose.
The length and weight of the rope are important.When standing on the center of the rope, the handles should come up.It doesn't matter if you use a lighter or heavier weight.Consistency is important, as it will help you memorize the movements more easily.Lighter ropes will move quicker.Some people like the control they get from a thicker cable.It all depends on you.Speed ropes can be used to help develop a jumper's technique.
Step 2: Stand with feet hip distance apart with your body tall and relaxed.
Swinging your arms away from your body shortens the rope and makes it harder to move it quickly enough.Don't look down or up, focus on a point in front of you.For quicker rotation of the rope, your hands should be in front of your hips and below your elbows.
Step 3: Keep your legs straight by jumping with straight legs.
Straight legs will allow you to bound up more quickly and efficiently.If you want to land softly on the balls of your feet, push off the ground with your calf muscles.It should not sound like you stomp when you land.The common mistake is the dolphin kick.When you kick your feet out in front of you when you jump up, it's called piking.You don't have to jump very high, it's just enough.
Step 4: It is advisable to practice a minimum of 3 to 5 times per week.
It can be difficult to learn a new skill.Practice makes perfect in the case of double unders.Set aside time at least 3 days a week to work on your jumping or practicing for 5 to 10 minutes before your workout.Once you can consistently do 100 single unders in a row without failure, you are ready to move on to the double under.
Step 5: Get more height and air time with the power jump.
The rope will pass underneath you if you jump higher.You can use your legs to propel you up for a jump that is twice as high as your single under jump.You should maintain the same posture you used for the single under if you want to fight the temptation to kick up your legs.If you want to build up power and strength, do box jumps or tuck jumps.They use the same motions and strength to train your body.
Step 6: Only move your wrists.
The key to turning the rope twice in one jump isn't how fast you move your arms, but how quickly you rotation your wrists.A quick flick of the wrist is all it takes.Isolated drills will help you practice your wrist rotation.Imagine you are painting the inside of a bucket with 2 pieces of pipe in your hand and moving your wrists in tight circles.The world record for double unders is held by Shane Winsor who completed 164 in one minute.
Step 7: As soon as you flick your wrists downward, jump.
Timing is the number one thing that messes people up on double unders.You should be getting ready to jump back up when you start rotating your wrists.Pick a song with a steady beat while you jump or listen to a metronome app on your phone to help you stay on a rhythm.
Step 8: The number of double unders should be increased.
Slowly integrate more double unders into your jumping once you have mastered one.Start with two in a row.
Step 9: It's time to do a number of double unders.
You can see how long it takes to do 50, 100, or 1,000 double unders.Try to beat that time during your next workout.Make sure you do not sacrifice form for speed.This method is good for increasing endurance.
Step 10: Interval training can be done 2 to 3 days per week.
If you want to do a high-intensity interval training workout, set a timer and alternate one minute of double under and single unders.Increased fat burn and a healthier heart are some of the benefits of HIIT.High knees, air squats, and jumping lunges are some of the moves you can mix and match.
Step 11: A "Workout of the Day" is a good way to build strength and conditioning.
These intense routines are posted daily and often include double unders with exercises like sit-ups, rowing, and squats.Take a rest day after doing a WOD for three days in a row.Combine double unders with clean and jerks or dumbbell snatches for a full-body workout.