A Treat Not A Chore
We at Fitness Cult Chronicles are pretty addicted to Double Unders. Some people pick these up the minute they walk into the gym, but for others they can be really frustrating. There's nothing that sucks more than not being able to write RX next to your name on the whiteboard because you had to sub in singles. I bet some of you are having flashbacks to The CrossFit Games Open Workout 14.1 as you're reading this. For those of you who don't know (Gasp!), it started with Double Unders which meant your score was a big fat goose egg if you didn't have them.
Our Favorite Tips and Tricks
Here are the top seven tips and tricks that helped us achieve Double Under greatness - we're pretty confident they'll give a big boost to your Double Under game!
7. Find a focus point and don't let your eyes wander away from it.
6. Keep a steady rhythm. Don't make your jumps too big and all over the place. Your feet should always land in the same spot or at least very close to the same spot.
5. Keep your elbows close to your body. By doing this you will keep the rope moving in a good position around your body. If your elbows are too far away from your sides, your rope won't have as much time to get around your body twice per one jump.
4. Your wrists should be loose yet snappy. A lot of people think if they move their arms really fast it will lead to faster rope speed. This isn't the case - rope speed comes from your wrists not your arms.
3. Keep your core tight. Your abs should always be on.
2. Stop subbing in singles once you can string two or three Double Unders together. Just scale back the number or count your attempts. Mindlessly doing singles will only get you better at singles.
1. Pick a rope that is the right size for your body and stick to it. It's usually good to start with a heavier rope until you get one or two Double Unders. Once you can string together three or four, you should probably invest in a speed rope. Our rope of choice is the Rogue SR-1` (no we aren't being paid to say this).
Picking The Right Size
If you don't have a rope that is the right size for your body, ripping out Double Unders will be next to impossible. The Rogue video we found below shows how to adjust the size of your SR-1 Speed Rope, but the sizing technique can be used for any rope. Stand on the rope with one foot, pull puth ends of the rope up towards one shoulder. The ends of the rope (not the handles) should be at armpit level. Watch the video - it helps.
Getting that first Double Under is really the hardest part. It takes persistence and hours of working hard before and after WODs. Once you get that first Double Under, you can start mixing in doubles and singles together. At that point, it shouldn't take too much more practice before you can start stringing Double Unders together and cutting out singles altogether. LR demonstrates the progression in the video below (no speed rope here!). Remember - this progression would occur over the course of a few weeks, not in the same session.
Looking For More Of A Challenge?
Do you already handle a jumprope like Stallone in a Rocky movie? Maybe it's time for something more advanced!
Backwards Double Unders
Watch Ali S. put it in reverse and do Rewind Double Unders. It's a fun trick if you're looking to spice things up after an intense WOD. Still not enough of a challenge? Take it to the elite level and give triple unders a try.
We hope this little tutorial helps! Let us know how your Double Unders are progressing and feel free to send us any pictures or videos - we might just feature them on the site! You can send then to firstname.lastname@example.org. Good luck and happy jumping.