Progression 3: Jump, Jump, Jump, Explode! (Double-Under Attempt)
Single, Single, Single then Double attempt. Finding an even cadence with the singles and then attempting the double usually assists athletes in finding that pace with the double- under. Frequently, when trying to go for a double-under right out of the gate, people tend to try to go too fast and cannot find the correct timing.
Focus here should be on trying to keep the speed of the jumping the same throughout and trying to speed up the rope on the double-under attempt. A common fault is to double jump as you double spin but please understand that the jump for the double is more explosive than the single jump and that you need to be jumping higher and spinning the rope faster at the same time to make the double-under happen. It’s kind of like rubbing your stomach and patting your head at the same time.
Other common faults will appear here more frequently, perhaps more than earlier on. The tuck jump is the most common. If you notice this happening, try to “make yourself long” or “jump tall” – both are are good cues to straighten you right out as is the good ol’ “chest up”.
Cues for common faults
The Traveling Double-Under
Pick a focal point and keep your eyes on that. Double-check to make sure you are jumping on the balls of your feet with your heels gently kissing the floor, pulling the knees up as you jump rather than kicking back with heels behind you. Make yourself long and jump tall! You can even practice this without a rope, then pick it right back up.
Draw a circle on the ground and them try to stay within it
Use a video to check to see if you are leaning or throwing yourself forward in the jump. If so, practice Step 1 a few times before resuming your double-under attempts.
The Donkey Kick, Pike Jump or Chest Forward Jumps
Pick a focal point and keep your eyes on that. Double-check to make sure you are jumping on the balls of your feet with your heels gently kissing the floor, pulling the knees up as you jump rather than kicking back with heels behind you. Make yourself long and jump tall! You can even practice this without a rope, then pick itright back up than kicking back with heels behind them. Tell them to “make themselves long” or “jump tall”.
Homework: If you are not getting consistent double-unders on the fourth attempt, keep working on progression 3. Once the double-under is happening consistently (about 10-15 reps, with singles in between) you can start to take away the singles.