Double-unders got you down?
Try these pointers next time you pick up your rope. Then use the trouble-shooting guide below to assess and correct common faults!
(image courtesy of boxrox.com: http://www.boxrox.com/5-reasons-havent-gotten-better-double-unders/)
1. Jump Rope Length
First things first, make sure your rope is an ideal length for your height and skill. Place one foot over the center of your jump rope, lining up the handles to see where the handles end up along the side of your body which is keeping the rope pinned down. The ends of the rope should line up somewhere between the bottom of your chest to just below your clavicles. When in doubt, aim to have the inside end of the handle sit right in the peak of your armpit crease!
2. Hand Placement and Grip
Next come the position of your hands and gripping the handles of your rope. Hands should loosely hang down by your sides next to your pockets and even with your hips, with your palms facing forward, and the handles sitting loosely in your fingers with your thumb along their length.
Try to avoid these common errors:
a. hands out in front of the plane of the body
b. hands pushed too far away from your sides
c. death-grip on the handles
d. thumbs wrapped around the handles as if you’re gripping a bar or barbell
e. thumbs placed on the part of the handle which rotates
3. Jumping Rope
With the length of your rope set and your hands in an optimal position, it’s now time to start jumping rope. Think about flicking your wrists and flicking your ankles while relaxing the rest of your body (pro tip: including your face and jaw!). If you’re new to jumping rope or if it’s been decades, start by finding your rhythm with single-unders. (If that is a challenge, drop the rope, bounce up and down on the balls of your feet, and rotate your wrists as if you had the rope in your hand.) Once you’re able to establish a rhythm with single-unders, try jumping a little bit higher and throwing the rope a little bit harder to attempt your first double-under. If you get it, don’t celebrate….yet! – keep going with single-unders until you’re ready to try again. Over time, decrease the number of single-unders between double-unders to the point that you’re performing doubles every other jump. Your next step is to try stringing double-unders together in small sets until you’re doing double-unders for days!
Try to avoid these common errors when jumping:
a. piking at the hips/not bending your knees to help you bound off the floor
b. landing flat-footed
c. driving your knees up
d. kicking your heels back
e. flapping your arms up and down
If you’re having trouble nailing your double-unders, check some of these common places you may be getting lash marks. They may tell you what the culprit is!
1. Back of the forearms/arms
a. Your rope may be too long. It should only be about 10 to 12 inches above your head when jumping rope.
b. Hands may be too far forward causing the rope to hit the ground early, then your feet, then the back of your arms.
c. You may be dolphin jumping/piking at the hips (see above). Soften the knees and imagine jumping straight up.
2. Back of the legs
a. Your hands may be unevenly spaced such that one is in front of you and/or the other is behind you.
b. You may be pulling the rope up with you as you jump, causing it to shorten as you lift it off the ground. Think about keeping your rope and hands down as you jump up.
a. Your rope may be too short for your height.
b. You may be locking out your elbows, causing the rope to shorten as it attempts to go overhead.
c. Your palms may be facing the ground or your index finger may be sitting on top of the handle. This causes the rope to sweep downward as it passes over your head.
content courtesy of JumpNRope.com