In February, we’ll bring you through all the progressions and details of how to attain your first double-unders as well as give you homework and cues to correct those pesky common faults that can make them much harder than they need to be.
Throughout the month, we’ll also talk about “issues” surrounding the movement including why we do them, who should do them (maybe some shouldn’t), rope length, rope type, and more so stay tuned to the blog if double-unders are your goat.
Below are your progressions and homework so jump to it! Be sure to ask us if you have questions when you’re in the gym this month. We’re looking forward to many unbroken double-unders!
Progression 1: The Jump
Start by practicing jumping on the balls of your feet with a tight, straight midline, and neutral spine.
While you are jumping, think about pulling the knees up and landing on the balls of the feet with the heels gently kissing the ground – similar to running – instead of kicking the feet behind you (donkey kicking), pike jumping (like a dolphin kick), or tuck jumping (super high, knees to chest jump).
Here are some common faults to be aware of and work on correcting with this first progression: the traveling double under, donkey kick, throwing chest forward, tuck jump, arms flying out to the side, and pike jump with legs straight are all examples of common faults.
These faults disrupt the ability to jump efficiently, as well as losing the midline stability during the jump. Athletes should be jumping with feet under the hips toes pointing forward and their jump should be virtually silent – no stomping.
Homework: Most people should be able to jump lightly on the balls of their feet with a neutral spine and hands slightly out to the side. If this isn’t possible, continue working here on progression 1.