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Exercises Movements, technique & proper execution

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Old 04-16-2010, 07:07 AM   #1
Lan Halbert
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Trouble with Double Unders

I've been having the most frustrating time learning these. I know the premise is to jump once and while you;re still in the air to move your wrists fast enough to get the rope under your feet twice before you come down.

However I just cannot seem to get it and was wondering if anyone had a 'tip' or other exercise that would help with these?

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Old 04-16-2010, 07:16 AM   #2
Casey Raiford
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Re: Trouble with Double Unders

Start by doing singles, and throwing in a double mid stream. That's what cracked the code for me. It was a rub-your-head-while-patting-my-stomach kind of dual movement too, jumping slowly and swinging fast. Getting a really fast rope also helps.
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Old 04-16-2010, 07:28 AM   #3
Lan Halbert
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Re: Trouble with Double Unders

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Originally Posted by Casey Raiford View Post
Start by doing singles, and throwing in a double mid stream. That's what cracked the code for me. It was a rub-your-head-while-patting-my-stomach kind of dual movement too, jumping slowly and swinging fast. Getting a really fast rope also helps.
Seriously, I've become really fast and a beast at doing singles now LOL. Also when the WOD calls for DU's I have to double that number in single jumps.

When I attempt to throw in the double mid stream I keep slamming my feet down and hitting the front of my feet with the rope. I'll just keep trying but was just wondering if there was a trick to it. Thanks for the help Casey.
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Old 04-16-2010, 08:24 AM   #4
Chris Walls
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Re: Trouble with Double Unders

The trick is not to spin the rope fast and jump over it, but to find a nice high comfortable, sustainable bouncing rhythm, and spin the rope twice under you. Think of emphasizing the 2nd spin, woosh-WOOSH, woosh-WOOSH.
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Old 04-16-2010, 09:08 AM   #5
Ray Ambury
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Re: Trouble with Double Unders

Stay on your toes. If you're slamming your feet down you are probably worrying too much about the jump. The jump is a smooth natural movement and should be much larger than you would usually use for singles. When I learnt how to do them I found that the running on the spot type of skipping helped, you can get a really good rope speed that way with less worry about your footwork. Thinking to my self whip-it, whip-it to get the wrist flicking also seemed to help.

I'm planning on working on my triple unders when I get a new rope. Double unders can take quite a toll on cheap nylon ropes, I've gotten through 3 (one of which I repaired and broke again) in the past ~6 months and really thinking about getting a buddy-lee rope (although they are pretty expensive over here, figure it would need to last about 4-5 years to break even with my nylon skipping rope fetish).
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Old 04-16-2010, 09:36 AM   #6
Albert Chang
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Re: Trouble with Double Unders

well I worked on extremely fast single unders to get the feel of how fast my wrist should turn the rope, which oddly enough still wasn't quite the same feeling. Then I would do high jumps, but keep my body straight. Then I combined the two, slow higher jumps with the fast turns from doing single unders. This was a separate skill work I did before my second WOD, and sometimes before my first WOD.

There were also a few tips I picked up in the forums in similar threads (and there are a TON of these threads).

For a while I couldn't link them together, I always had to have a single in between. Then I decided to lengthen the rope by a few inches, and I managed to get 5 or so linked double unders.

Now that I have it down, it's time to improve those linked double unders.
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Old 04-16-2010, 09:39 AM   #7
Ryan Webernick
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Re: Trouble with Double Unders

Watching this video really helped me.

http://media.crossfit.com/cf-video/C...bleUnders2.wmv WFS
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Old 04-16-2010, 10:03 AM   #8
Andrew Breyer
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Re: Trouble with Double Unders

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Originally Posted by Ryan Webernick View Post
Watching this video really helped me.

http://media.crossfit.com/cf-video/C...bleUnders2.wmv WFS
Beat me to it. Brandon rocks.

+1 to getting a nice rope. I just invested in one of Rogue's speed ropes and I am very happy.. can't beat the price either, $15 with very speedy shipping. I have a buddy lee rope too, it's nice but pretty spendy.. ~$40 but well worth it.

More than anything, just practice them. I threw jump roping into my warmup before I could do double unders or sprinting singles.. after a few weeks I became proficient.
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Old 04-16-2010, 12:38 PM   #9
Lan Halbert
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Re: Trouble with Double Unders

Really appreciate the tips everyone.

I'll be working on these until I get it. Enjoy the weekend!
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Old 04-16-2010, 03:51 PM   #10
Jean-Paul Lara
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Re: Trouble with Double Unders

with every jump, in your head count "1-2, 1-2, 1-2,....." that's what helped me
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