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Exercises Movements, technique & proper execution

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Old 03-23-2011, 06:53 AM   #21
James Yates
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Re: Trouble with Double Unders

DUs have been eluding me for a while (I am great at SU-DU-SU-DU....).

I think my biggest problem that I need to tackle (physically and mentally) is that your feet are off the ground for longer than they are on the ground. And, obviously, timing.
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Old 03-23-2011, 08:53 AM   #22
Chris Walls
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Re: Trouble with Double Unders

James, to get the timing first start bouncing. Get your steady high bounce going at whatever steady bouncing pace is comfortable for you. Then spin the rope under you twice. I found that it was easier to really emphasize the 2nd rotation woosh-WOOSH, so the rope wasn't spinning at a steady speed with me trying to jump over it every other time.

Get your bounce rhythm, and spin the rope to match. Most people I see missing tend to decelerate on the 2nd rotation, you should accelerate through the 2nd one.
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Old 03-23-2011, 09:11 AM   #23
Aushion Chatman
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Re: Trouble with Double Unders

The double under is exactly why I feel rhythm is the 11th physical skill...it's not coordination and it's not accuracy.

If you are/were a drummer (or have rhythm) double unders and even triple unders come fairly easily.

All you have to do is fit the rope swing into the beat...In 4/4 time your jump would be like a bass hitting quarter notes and the rope would be a snare on eighth notes...for triple under you have to switch to 3/4 time.

Like was said if you think of putting emphasis on the last note you should get it...so doubles is pop-POP...triples is pop-pop-POP...

If you aren't getting it, try "slowing the beat down"... It will allow you more time to fit however many notes in that you're trying to fit in...that really helped me get triple unders...when I was going too fast it was tough to fit three beats into the measure.
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Old 03-23-2011, 09:19 AM   #24
David Fletcher
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Re: Trouble with Double Unders

The easiest for me is to keep a constant speed with the rope. When my trainers told me the single-double-single-double approach, I couldn't do it at all. I just spin the rope really fast at a constant speed and jump a little higher.
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Old 03-23-2011, 10:29 AM   #25
Chris Walls
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Re: Trouble with Double Unders

I still advise you to find your sustainable bouncing rhythm and match your rope speed to it. Spinning the rope as fast as you can and trying to keep up might get you a few double unders, but certainly won't be setting you up for sets of 50-100 reps any time soon.
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Old 03-23-2011, 07:23 PM   #26
Patrick Scott
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Re: Trouble with Double Unders

Wooohoo! Major breakthrough tonight! I did the buddy lee jump w/o the rope, then added the rope and was able to get 1 DU. I practiced that and eventually was able to get SU SU DU SU DU SU etc. At the end of my workout (more skills tonight) I was able to string together 2 or 3 at a time, although pretty inconsistent.

Honestly, it seems like it's all about timing and continuing to swing the rope. I'm going to practice hard for the next few days and hopefully I'll get it down pat. It's funny how fast neurological adaptations take place, when you force them.
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Old 03-23-2011, 08:48 PM   #27
Aushion Chatman
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Re: Trouble with Double Unders

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Originally Posted by Patrick Scott View Post
Wooohoo! Major breakthrough tonight! I did the buddy lee jump w/o the rope, then added the rope and was able to get 1 DU. I practiced that and eventually was able to get SU SU DU SU DU SU etc. At the end of my workout (more skills tonight) I was able to string together 2 or 3 at a time, although pretty inconsistent.

Honestly, it seems like it's all about timing and continuing to swing the rope. I'm going to practice hard for the next few days and hopefully I'll get it down pat. It's funny how fast neurological adaptations take place, when you force them.
It's rhythm man, good job.
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Old 03-24-2011, 03:53 AM   #28
Patrick Scott
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Re: Trouble with Double Unders

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Originally Posted by Aushion Chatman View Post
It's rhythm man, good job.
Yes it is. Thank you and the others for all your help. The tips really helped me get it. I never really considered myself a "Crossfitter" but I love this community.
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Old 03-24-2011, 01:34 PM   #29
James Yates
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Re: Trouble with Double Unders

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Originally Posted by Chris Walls View Post
Get your steady high bounce going at whatever steady bouncing pace is comfortable for you.

Get your bounce rhythm, and spin the rope to match.
I haven't even tried it yet.... just by reading alone, I already know that is outstanding advice!

Thanks.
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Old 03-24-2011, 05:57 PM   #30
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Re: Trouble with Double Unders

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Originally Posted by James Yates View Post
I haven't even tried it yet.... just by reading alone, I already know that is outstanding advice!

Thanks.
yep, try bouncing w/o the rope first, then add the rope in. That helped me alot.
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