Double-unders — the two words that are enough to send a shiver down any person’s spine and whip marks down their legs. We’re all going to have to get comfortable with them though, because 19.2 is giving us plenty of them.
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We all make mistakes at the box, but none are quite as painful as a double-under that didn’t make it all the way. Are you dreading week two of the Open all because stringing those reps together is super challenging? Never fear. Khan Porter is going to help us master the challenging but necessary rope-jumping skill, where the rope passes under your feet twice instead of once. You’ll learn how to not only conquer it but string them together, as well.
Before You Attempt Double-Unders…
First, it hopefully goes without saying that you should be able to very comfortably do single skips for an extended length of time before trying to tackle double-unders. Use these as your warm-up before moving forward.
After you’ve warmed up with singles, set your jump rope aside and practice only the jumping first. Feel the difference between jumping for single skips and jumping for double-unders. Try to mimic the actual movement with your hands, even though you don’t have the rope.
You might feel a little silly doing this, but it’s excellent practice for the real deal.
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Helpful Hints for Getting Your Double-Unders for 19.2
Put simply, to accomplish double-unders, you need to make only two changes:
- Jump a little higher.
- Spin the rope a little faster.
Grab your rope. Don’t try to max out your double-unders just yet. Start with singles and every few reps or so, throw in one double-under. Then do a few more singles, followed by a double-under. Keep adding double-unders and removing single skips until you’re able to string them together.
Common Mistakes People Make With Double-Unders
Two of the most common mistakes people make with double-unders are either kicking their feet back when they jump, or trying to pike them forward. Neither is necessary. In fact, you want to do as little work as possible or you’re going to wear yourself out faster than you’d like. Just keep jumping.
For some reason, double-unders take a lot of mental game. Something else we notice is we become so focused, we don’t realize our bodies are completely tense. Remember to keep your muscles relaxed — it makes things a lot easier.
And on a similar note, aim to keep your hands down by your sides — not up by your armpits. This, again, is about being relaxed so you can do more reps strung together without fatiguing yourself right out the gate. You only need to spin the rope with your hands and wrists — not your elbows and shoulders.
The Gear
Lastly, remember to choose a high-quality rope that fits your body and spins smooth and easy. The wrong rope can make for many failed attempts. Our go-to is the Revo Speed Rope. It never fails us. We also like to chalk up for double-unders, just to get an even more secure grip. (Plus, you’ll need it for the rest of the movements for 19.2 anyway.)
Double-unders are frustrating — we totally understand. Just take it one rep at a time. You’ll get there! Here’s some more help from Khan Porter.
Good luck with 19.2! Need to gear up before you get after it? We’ve got you covered. Shop with The WOD Life today.
