~ Double-Under TIPS ~

Alot of our athletes are just learning how to do double unders, or maybe still struggling with them. Here are some tips from RX Jump Ropes.

How to Double Under

Helpful Double Under Tip #1

Turning the rope:

Use   your small muscles to turn the rope. The most efficient rope turns are   generated with a light elbow snap to quick wrist circle. Similar to   cracking a whip. The ideal arm positioning is with elbows in close to   your ribs and forearms angled out and slightly forward.  The motion   should be quick and relaxed with a light grip.

As   fatigue sets in it is common for  the elbows to begin to straighten  and  the bigger muscles come into play. Shoulder turns are less  efficient  but still adequate enough to keep the rope turning.

Use the best muscles for the job. Bigger is not always better.

Helpful Double Under Tip #2

Visualize:

Visualize  your rope as a hamster wheel as it circles around you. Your hands  should be positioned at the center point of the wheel. This would place  most people’s hands right at belt height with your elbows in close to  your sides.

With  the proper sized rope this should allow approximately 10 to 12 inches  of clearance overhead. Lowering your hands below the belt line will  reduce your overhead clearance and create too much slack at the bottom  out point on the ground.

For  the proper bottom out point 10 to 12 inches in front of your toes move  your hands slightly forward of your front pockets. Positioning your  hands directly at your sides will increase your chances of pulling the  rope into your toes. Which is where most misses occur.

Helpful Double Under Tip #3

Your rope is not to short:

Here  are a few samples of how you could be shortening the effective length  of your rope by using inefficient technique and posture. 

1.  Scare Crow Arms- The figure on the left shows poor arm positioning  where the elbows are out and away from your ribs and hands held higher  than your horizontal axis. This will also lead to premature shoulder  fatigue.

The  Fix- Let your arms hang down relaxed at your sides. Bend your elbows  and bring your hands up to about waist height near your horizontal axis.  This is the optimal position to make tight wrist circles.

Incorrect

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Correct

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2.  Stiff Wrists and Handles up-  This is a very common fault where your  wrists are kept firm and handles are kept predominantly upward or  straight out to the sides at all times. This will reduce the clearance  at the bottom-out point before the toes.

The  Fix- Let your wrists act as the primary swivel always rotating around  and most importantly pointing downward as the rope reaches the  bottom-out point.  Imagine the same snappy wrist action that you’d use  to cast a fishing rod or crack a whip.

Incorrect

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Correct

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3.  Anchor Point behind your behind- Your hands act as both the anchor and  axis point to the rope. Where you position them dictates where the  bottom-out point in front of your feet will be.  Hands behind the  centerline of your vertical axis will pull the bottom-out point into  your toes.

The  Fix- Try to keep your hands anchored closer to your frontal plane just  outside your pockets. This will help ensure that the bottom out point  remains consistent at about 12 inches in front of your toes, which will  allow ample time to bound out of the way as the rope passes under your  feet.

Correct

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Incorrect

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Helpful Double Under Tip #4

Simple techniques to improve your jumping mechanics.