Double Unders: Tips & Tricks

Thursday, January 31, 2013

What does it take to do a double under without ending up shredding your arms and legs? Well....

According to Molly Metz, JumpNRope founder, it's all in the form.

1. Contrary to the way CF coaches advise, you must grip the whole handle and not just the tip. Your thumbs should rest at the top of the handle close to the rope.

2. You have to check in with your body .... Abs tight, butt tight, feet in your jumping position.

3. Arms close to your side with elbows bent 45 degree @ your waist...elbows should be slightly behind your back (almost as if you are holding ski poles).

4. Shoulders must be relaxed and loose.

5. While jumping, keep your gaze directly in front of you. While gazing in front, you should be able to see your hands in your peripheral vision.

6. Must keep hands close to body...within a small rectangle. To gauge your range of movement, start with your hands at your waist as directed in #3. Move your hands in front of you 6". Then move your hands outward (away from your body) 3"...then move hands back 6"...then in towards your body 3". You should have just 'drew' a small rectangle. This is the area your hands should stay in while jumping.

7. Instead of turning your wrist when jumping, use your thumbs to push the handles downward in an up-and-down flicking motion.

8. Keep your toes pointed downward when you jump.

Molly and her team offered many more tips...too many for me to remember. But the above list are the ones they emphasized most. If you are DU-challenged as I was and have an opportunity to attend one of the JumpNRope seminars, DO IT! It is well worth the $50 fee!!!
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