So you want to get your first double under? (or get really good at them)
Double Under City!
*Scroll to bottom to watch video instead of reading.
You are probably here because you have 948,899 whip marks on your arms and really just want to get some double unders down already!
Awesome, you have come to right place. I have helped many athletes go from 0 single unders to 50+ unbroken double unders.
Will this happen over night? Well for some, yeah it actually will. For the majority of us it will be a long road of many many more whip marks and weird looks from your peers.
Where to start?
Lets get 1 thing absolutely clear, if you cannot control and perform single unders consistently for at least 100 reps, you have 0 business trying to jump like a dolphin and whip a rope around you as fast as possible.
You should be able to do single unders while:
- Keeping your feet together
- Keeping your hands slightly in front and by your sides
- Speeding up and slowing down rope on command
- Keeping the rope taut
- Having little to no tension in your shoulders
Once you have these down then you can start practicing double unders.
So you think you have everything down and it's time to learn double unders. Well let's go over a few things.
- Its going to be frustrating
- It will take a LOT of practice
- Some get it easier than others
- Use the same rope when your practice
- Honestly just get an RX smart gear rope
When I coach double unders I ALWAYS start with rope control on single unders. Everyone thinks double unders are these fast, crazy, whip like motions, that should break the sound barrier. In reality they are smooth consistent 8th notes with each beat accented! BOOM boom BOOM boom BOOM boom BOOM boom.
For you non-band nerds, the rope is consistently moving while you jump over it, there is no whipping. The motion is like shaking water off your hand.
Start with some normal speed single unders and slow down the rope while you jump a little higher, then every few jumps, shake some water off the hands and see if you land a double.
Repeat this until you can perform a few singles followed by a successful double.
When you can do you that without fail it is time to try adding some singles after you perform your double.
You will then perform a few singles, followed by a double, followed by more singles, then repeat as many times as possible without fail.
Program for success
Now that you can perform some doubles with singles around it start challenging yourself with smaller and smaller singles in between your doubles.
When you can consistently perform single, single, double, single, single, double, try moving onto single, single, max set of doubles.
Repeat this multiple times daily until you can crank out at least 10 double unders each time.
*Whatever you do, DO NOT try and do any workouts RX with double unders in it. Instead perform your most advanced consistent version.
Ex. If the workout is 50 double unders and your best version is single, single, double, single, single, double. Then perform a total of 25 double unders. This keeps you from being overwhelmed and insures you are practicing successful attempts instead of practicing to fail.
Now that you have 10 or so doubles under your belt it's time to practice.
Come into the gym at least 3 times a week and add in an achievable number of double unders to perform unbroken to move on.
Maybe at first it's only 5.
Add this into your warm up:
3 sets of 5 unbroken double unders (If you break before 5 stat back from 0)
After a week or two of being successful go for another big set. Once your max increases, so does your unbroken double unders in your warm up.
Typically if an athlete can perform 3 sets of 50 unbroken double unders they can take on most every workout with doubles necessary.
*Please leave any questions below and I will answer as soon as I can! If multiple people have the same questions I will make a video further explaining so I can make sure everyone understands!
I hope this helps. Enjoy!