Believe it or not – Double under jump ropes are your friend. I know, I can hear it now – I suck at double unders. They whip my legs. I am never doing them again. But hold on there Kimosabe – if your looking to improve your double unders – there is much to be gained from this lesson.
The Double Under jump rope exercise is very beneficial in building overall cardio strength and endurance. Developing and improving your double unders also blast your conditioning in your legs, core, and upper body. Double unders hit the entire body – and your whole body must get involved in order to knock them out successfully.
Here are a few tips to help you improve and develop your double unders.
Pick Out a Good Rope
This is pretty important so dont overlook picking out a good rope for your double unders. Jump ropes come in many lengths, sizes, colors, thicknesses and weights. For speed work get a thinner or slightly weighted rope which helps the rope travel quicker. A good gauge for the length is that the handles come back almost to your arm pits. I have several jump ropes in my gym bag. I like the Ropes as RX Jump Rope and the Rogue Ultra Speed Cable Jump Rope is wicked fast and used to break the US National and World speed records.
Chris Spealler explains how to improve your double unders
Best Selling”>Check out Rx Jump Ropes from Rogue Fitness.com
When you stand on the rope the handles of the jump rope should come past your waist about 6 inches about half way up the body toward the arm pit. If the rope is a little too long you can spread your hands out away from your waist as you jump to tighten the rope. Jumping with a rope that is too short is hard so its better to get a longer rope and adjust with your hands. If the rope is too long you can tie a knot in the rope. Be careful though as some jump ropes have a cable inside and thinner cables will kink if the knot is tied tight. A kinked jump rope is no fun to jump on.
Here is a killer CrossFit workout with double unders that is great cardio.
50-40-30-20 and 10 rep rounds -for time
You will improve your double unders if you do this workout once or twice a month.
Video – Improve Double Unders practice with Mikko Salo
Check out Buddy Lee’s Aero Speed @ Amazon.com
Control the Jump Rope
Part of jumping rope is to learn to control the rope and not let the rope control you. Start out with single unders (rope moving once under your feet). I recommend you jump 3 to 4 times a week and do hundreds if not thousands of single unders. This will develop your single unders and help your body get in a rhythm. You will learn how to relax and move and adjust the rope to your body. You will be able to adjust the speed of the rope as you do more and more single unders. This will help you to build up your cardio — a prerequisite for the double unders.
Here is another CrossFit workout that we did this morning called
4 rounds for time
6 deadlifts at 275 lbs
40 double unders
12 ring dips
Start your first Double Under
After you have done many hundreds of single unders you are ready to proceed to the double under. Jump several single unders in a row and then with a strong quick twirling motion with your wrist, turn the rope faster so that it goes under your feet twice while you jump the same height as before. Notice that we said the “wrist” – not the shoulders. If you rotate your shoulders a lot – you will burn out quicker. For jumping – there is no need to jump higher as this will expend more energy. Jumping higher and donkey kicking is bad form and will tire you out faster.
Here is another kick-butt CrossFit workout that I like to throw down with.
Double Under Helen – CrossFit workout
3 rounds for time:
50 Double Unders
21 KB swings (1.5 pood/1 pood)
We talked to Brandon Phillips this past weekend at the CrossFit Dahlonega “Three’s Company” competition (March 2011). Brandon absolutely smokes double unders and placed 12th in last years CrossFit 2010 games (that means he’s an Elite athlete). He also coaches a local high school wrestling team and said that the way his team got better at double unders was to do 50 double unders as a warmup before their practice workout every day consistently. Once they got faster at 50 double unders the goal was to do 50 unbroken double unders. Brandon said that in a few months you will definitely his whole team got better with all the practice and repetition.
Get in a Rhythm
Now that you can do one double under – lets proceed on to multiple double under jumps. It is time to up your game and work your way up to a bakers dozen. Continue to develop your double unders and work on a natural jump rope rhythm. Use a rhythm of 2 single jumps to ever 1 double under. This will allow your mind to reset as you get ready to perform the next double under. Slowly take away the single jump until you can perform 2 double unders strung together. Now do three double unders together. Keep going.
Another killer double under workout that we like is simple and to the point.
CrossFit Double Under Workout
3 rounds for time
30 double unders
200 meter run
You will defintely feel the fire on this one.
Tweek-Adjust and be Consistent
Consistency is your friend on the double unders so try to make them a part of your weekly workouts. Just like playing the piano – you will only get better at double unders by doing double unders. Doing more will improve your coordination, endurance and cardio. By improving these – you will be able to do more and more. Continue to make small tweeks and adjustments as you continue to develop your double unders. A good goal is to do 25 unbroken double unders without stopping.