CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 08-21-2009, 09:49 PM   #1
Jonathan Cedolia
Member Jonathan Cedolia is offline
 
Profile:
Join Date: May 2009
Location: High Point  NC
Posts: 143
Double unders

I am having a hard time with double unders. I have not jumped rope since high school. Does it take time or am I just uncordnated ? And I need to learn how to spell. Damn I wish I went to college!
  Reply With Quote
Old 08-22-2009, 05:36 AM   #2
Daniel Sonsini
Member Daniel Sonsini is offline
 
Profile:
Join Date: Jul 2009
Location: Milton  ON Canada
Posts: 180
Re: Double unders

I takes time. Check out the CrossFit Journal for some good instruction. I know CrossFit Again Faster has a good teaching clip.
Just rmbr it's all in the wrist's. Keep the jump steady and upright. It'll come!
  Reply With Quote
Old 08-22-2009, 06:08 PM   #3
Ari Sherwood
Member Ari Sherwood is offline
 
Profile:
Join Date: Sep 2007
Location: Philadelphia  PA
Posts: 249
Re: Double unders

It also helps to have a good quality rope; a speed rope really helps with double-unders. It takes practice - work on single jumps first.
  Reply With Quote
Old 08-23-2009, 07:02 AM   #4
Omry Peled
Member Omry Peled is offline
 
Omry Peled's Avatar
 
Profile:
Join Date: Apr 2009
Location: Tel Aviv  Israel
Posts: 30
Re: Double unders

listen to the rope ,work on your timing
__________________
you've never lived untill you've found something worth dieing for
  Reply With Quote
Old 08-23-2009, 09:03 AM   #5
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Double unders

It's a skill, not a matter of strength or power or anything. Practice them every day as part of your warmup. The bounce for a double under should be mechanically the same as the bounce for a single under (i.e. don't kick your heels or knees up, etc.), just slightly higher and with a slightly faster wrist turn. You can work on the bounce without using a rope at first--just go small bounce, small bounce, EXPLODE, small bounce, small bounce, EXPLODE...and so forth. Then start working it with a rope. Single, single, DOUBLE, single, single, DOUBLE, single, single, DOUBLE...then alternate singles and doubles, then work up to linking doubles.

It took me a few months to work up to being able to do more than one consecutive double under, then it kinda clicked and now I can string 40-50 together most of the time. Get a good rope for working double unders (one with bearings in the handles and a thin but heavy rope), but for building wrist and forearm speed and endurance a Thai-style training rope is great. The ones at my affiliate have wooden handles and a clear plastic rope that's about 3/4" in diameter, so your wrists have to work to keep it going. A few minutes every day with that and a normal rope flicks around without any effort.
__________________
Training Log (WFS)
  Reply With Quote
Old 08-23-2009, 10:10 AM   #6
Chris Walls
Affiliate Chris Walls is offline
 
Chris Walls's Avatar
 
Profile:
Join Date: Apr 2007
Location: North Battleford  SK Canada
Posts: 1,722
Re: Double unders

Also, don't think about spinning the rope fast and jumping over it, but think about bouncing high at a nice consistent tempo, then spin the rope under you twice. The timing of the rope that I could maintain DU at first went woosh-WOOSH, it was not a steady speed.

hope that sort of makes sense, but put that with all the other advice out there about double unders and I think you'll get it.
__________________
Accept no excuses, only results
CrossFit North Battleford
  Reply With Quote
Old 08-23-2009, 07:51 PM   #7
Chris Sanders
Member Chris Sanders is offline
 
Profile:
Join Date: Feb 2009
Location: Waco  TX
Posts: 75
Re: Double unders

I had this same problem.... I worked on it EVERYDAY for about 3 weeks. I didn't spend 15min on it either. I slowly got 1 double under, then went to two and started alternating double and single. Now I can consistently hit double unders. I still have to practice at them, I'm not perfect at it. But it is a practicing skill. Keep at it and it'll be there before you know it.
__________________
It's not about what you are, it's about what you are becoming!
  Reply With Quote
Old 08-23-2009, 09:01 PM   #8
Jonathan Cedolia
Member Jonathan Cedolia is offline
 
Profile:
Join Date: May 2009
Location: High Point  NC
Posts: 143
Re: Double unders

thanks to all for the info
  Reply With Quote
Old 08-24-2009, 09:42 AM   #9
Mike Onghena
Member Mike Onghena is offline
 
Profile:
Join Date: Apr 2008
Location: Poughquag  NY
Posts: 401
Re: Double unders

I can do a few DUs, mixed in with singles pretty consistently now. I picked it up about a week ago during a WOD on August 17 which called for them.

The key for me was spinning the rope fast enough. You really, really need to get it moving quickly using your wrists. Try to get as close to doubling the rope speed as possible. The faster the rope, the less huge your jump needs to be to get over it twice. I'm not there yet, as I still need a big tuck jump to get over, but I think faster rope is the key.

Also, its easier to mix singles in, so you need to find a consistent pattern, rather than just going for it on random jumps. SSDSSDSSD or SDSDSDS etc...
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
double unders? Eddie Watts Exercises 11 12-15-2008 02:02 PM
Moving from single/double unders to double/double unders? Karin Jonczak Exercises 8 02-21-2008 05:17 AM
60 Double Unders - PR Chris Chaplow Testimonials 6 09-29-2007 01:00 AM
Double Unders Michael Bruno Exercises 16 04-01-2007 06:12 AM
Double unders? Chris Fitzgerald Exercises 14 09-12-2006 06:03 PM


All times are GMT -7. The time now is 06:43 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.