Learning to do double unders is one of the challenges athletes face when we want to gain agility and dexterity. To master the technique, we have prepared this post with several resources to help you achieve it.
In the video we show one of the techniques used to learn how to perform double unders.
The objective is to master the technique as quickly as possible, so you can make the most of your CrossFit jump rope and gain all the mobility and speed benefits rope jumps provide without incurring injuries or muscular issues.
The double under consists of 3 simple steps that we will cover below.
We also include tips, specific double-under techniques and tricks so double unders cease to be a problem and you can perform them without becoming frustrated.
“Double unders are like riding a bicycle; once you've learned them, they're very hard to forget.”
But before starting with double unders, you should visualize yourself performing them successfully even if you can't do them yet:
“It is scientifically proven that if you visualize yourself performing a movement correctly, subsequent execution improves significantly.”
Additionally, we recommend starting with a jump rope with a 4 mm cable diameter, such as the Earth 2.0 by Velites.
The goal is for you, as a CrossFit athlete, to feel the movement of each rotation in your muscles; jumping with a rope of this style will help you improve endurance and it is also very easy to include jump-rope routines in each of your training sessions (WOD).
STEP 1: ADJUST THE ROPE CORRECTLY.
The first thing to do to adjust your rope is to step on the cable. Next, bring both handles to chest height. Then tighten the screw with the included Allen key and cut the excess cable.
A tip: at first it's better to leave some excess cable so you can lengthen your rope in the future if it is not properly adjusted.
SEE ALSO: How to know which jump rope you need. The definitive guide
STEP 2: PROGRESSION IN LEARNING DOUBLE UNDERS
At the beginning, start with 3 single jumps and 1 double. As you practice, progress to 5 single jumps and 3 consecutive doubles with your CrossFit rope.
At this point, you should focus on two extremely important things for performing double unders with your rope:
- On one hand, perfectly sense the rotations in the double unders.
- On the other hand, internalize the cadence of the hits during the execution of the double unders (as if it were a musical rhythm).
The correct technique for double unders (double unders) is to keep the feet together and maintain an upright posture. If you don't do this, and perform them with your feet apart or with an improper posture, you won't execute the technique correctly and won't achieve your goal.
STEP 3: GOAL (25 CONSECUTIVE DOUBLE UNDERS).
Once your rope is adjusted and you have implemented the previous learning progression, your goal is to achieve 25 consecutive double unders. To do this, gradually reduce the single jumps while increasing the double jumps.
A good progression is the one shown in the following table:
| SINGLE JUMPS | DOUBLE JUMPS |
|---|---|
| 4 | 9 |
| 3 | 15 |
| 2 | 20 |
| 1 | 25 |
If you've come this far, you may think it's complicated or that it will take you a long time to master the technique.
In our “Jump Rope Academy” you can learn how to do double unders very quickly.
In this video we summarize the most important points and hope it motivates you to keep going:
Now you are ready to continue with the training. Once you have completed step 3 and performed 25 consecutive double unders with the thicker cable CrossFit rope, you will be ready to move to faster ropes with thinner cable.
Then you'll join the group who choose our competition rope, where what you'll seek is SPEED. The time will have come to try our VROPE FIRE, with a 2.4 mm thick cable.
Finally, some TIPS so that double unders definitely are not a problem for you:
- Practicing with a partner who already performs double unders well will help you progress faster.
- When you can do double unders with ease, work on speed and increase the cadence.
- \\nVisualize yourself succeeding with double unders, during and after each training.
- Celebrate every small improvement.
- Practice every day. At least 10 minutes, and let what you've learned settle. IF IT DOESN'T WORK TODAY, IT WILL WORK TOMORROW. Remember the video…
- Consistency is far more important than the amount of time you dedicate each day. As I said before, let what you've learned settle. In other words, training one day for an hour is useless if you don't train again during the week.
- Always listen to your coach! No one will see what you don't see better than your coach.
IF THERE IS NO ENEMY WITHIN ONESELF, THE ENEMY OUTSIDE CANNOT HARM US
What do you think? Was the post content useful? Will you leave your opinion, comment, or your experience with double unders at your box?
