There are things we set aside as we grow older and later realize it was a mistake. Jumping rope is one of them. There are many types of jump rope exercises beyond the simple jump. So today, we're taking a step further and talking about its older sibling, the double unders. If you're a crossfitter, you've probably encountered them more than once on the box's board, perhaps with a huge D.U. But first, we'll give you a quick overview of the benefits of taking your old jump rope out of the drawer.
Benefits of jumping rope
The jump rope is a good option to add variety to your cardio exercises. There's no need to just run as if you're being chased. Moreover, jumping rope will help you become faster and more resilient when you decide to run, whether you're being chased or not. You'll feel more relaxed after the endorphin rush it provides, and it will help prevent heart diseases. You'll also see improvements in your coordination and concentration, which is always helpful when doing any type of training. Well, it's good for everything, to be honest. If you add that it's cheap, convenient, and fun... why not?
It's time to know what a double under is
The Spanish term for double under is: DOUBLE JUMP. As you might have deduced (you don't need to be Sherlock), to perform a double under or double jump, the jump rope must pass twice under your feet before your jump ends. Does it seem easy or difficult to you? Well, more like the latter. If you haven't jumped rope since school, doing several simple jumps without getting whipped or tripping can already be more difficult than you think, so the double jump will require a lot of practice on your part. However, if you get into it, keep in mind that the more complexity and intensity there is in the jump, the more visible the benefits you just read about will be. You'll work your muscles and burn calories like crazy.
Steps to achieve a double under
Let's go with some practical theory so you can start today to become a master of double jumps.
1. Don't do anything without properly adjusting the jump rope.
Although it may seem unimportant, properly adjusting the jump rope is the difference between making a good jump or not. Having the rope too short or long will make you trip more easily, have to jump too high, and the speed of the rope won't be adequate. Check out the post we mentioned at the beginning to know how to adjust it perfectly.
2. First things first. Start with simple jumps.
Trying to do double jumps without practice with simple ones is like wanting to be a runner without knowing how to walk. Take it easy and start gaining confidence with your jump rope and improve your basic jump skills before considering moving to doubles. Gradually increase the number of simple jump repetitions without failing, and when you feel you master them perfectly, it will be time to increase the speed. When you manage to jump faster and still not fail... Yes, that's the sign that you're ready to move on to something more complicated.
3. Not everything goes. Learn the correct posture.
Jumping rope is child's play, but they can afford to do it any way they want, you can't. Having good technique will make you last longer without tripping and with less fatigue. Moreover, it will prevent injuries or joint pain. The correct posture is:
- Look straight ahead.
- Arms close to the body with elbows slightly bent.
- Abdomen contracted.
- Feet together.
- Move the wrists, not the arms.
- Land on the balls of your feet and with the knees slightly bent.
4. This is about speed, not height. Jump only a few centimeters.
The Rope has a minimal thickness for a reason. If you jump too high, you will end up tiring quickly, reducing speed and stumbling. The key is to jump just enough for the rope to pass under your feet and maintain a constant speed. At first, you may need to jump a little higher than necessary to allow the rope to pass twice, but over time you will be able to increase your speed so that it is no longer necessary.
5. Everything is learned through practice
You will have to fight with the rope to see who wins. Some people believe that the best approach is to combine X single jumps with one double until you gain fluency. Others say this hasn't helped them much and that focusing on doing more and more double unders without tripping has worked better for them. Since everyone is different, our recommendation is to experiment with what method works best for you and, above all, don't despair if you don't get it right the first few times or if you can't do many jumps in a row. It's a matter of time. Go at your own pace. The moment will come when you dare to do a WOD where you have to do many repetitions of double unders, and that's when you will truly improve.
Which Rope to use
We have already talked to you on other occasions about the requirements a Rope must meet for your jumps to be of quality. If you also plan to increase the difficulty of your Rope exercises, it is important to ensure some details before buying. Get a speed Rope (with 360-degree rotation) as it will help make the rotation more effective and help you achieve the right speed more easily than with other types of ropes. Of course, it must be adjustable, or you won't be able to adjust the length to your height, which will make it difficult for your jumps to be effective. Really, make sure the Rope is thin and lightweight, you will appreciate it with every jump. And before choosing, you should think about whether in the future you will want to add weight to your exercise since not all ropes allow it.
2 WODS with double unders to practice
You can use double jumps in your warm-up, you will also find them in many WODS and workouts and even in the CrossFit games. But today we bring you 2 WODS that you will enjoy once you master the double unders and they will help you increase your speed.
WOD Annie Double Unders + Sit ups
It's about doing 50 double jumps + 50 sit-ups + 40 double jumps + 40 sit-ups... And so on until you do 10 of each. Oh! and in the shortest time possible, so you don't rest on your laurels.
AMRAP 20 minutes We tell you all about AMRAP here so that if you decide to do it, you are prepared.
- 100 Double Unders
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
- 40 Lunges
Will you manage to finish within the time?
Conclusions
The desire to do double jumps will come naturally once you master the single ones and increase your speed. From there to triple jumps and other types of Rope exercises is just one step. Remember that it is important to have a speed rope that helps you achieve your goal and not complicate it further. And don't get discouraged if it's difficult, as we said, it's a matter of practice. Let's jump! Subscribe to our newsletter to receive information about exercises, techniques, and products with which that desired physical state tan will be much closer. 💪
