In the first part of this article on how to make double jumps as a professional we have seen the Bases of the jump to the Rope: Choose the Rope, Adjust it and maintain a good posture to avoid injuries. In this second part, we will explain what you have to do to dominate the D.U. and fly in the WOD. Spoiler: You will need a lot of practice. You already have you Rope adjusted at your height and you have already jumped a bit with it to understand the dynamics of this exercise. How we have already said it before, The jump to the Rope It looks like a simple exercise but needs agility and skill To coordinate jump and turn, whether for simple or double.

First step: master simple jumps

Before hitting boats like crazy and whipping legs, buttocks, fathoms - and even face - it is necessary to master the base: The simple jump. First, link simple jumps of 5 in 5 without failing and uploads the rep little by little. The idea is that you get to make 100 simple jumps without failure. In this process, you have to:

• Go to your rhythm
• Control breathing
• Feel the turns of the Rope On your wrist
• Coordinate hand and jump
• Avoid tension

A advice: Do not stop practicing simple jumps when you dominate the doubles or you will forget how to do them.

Second step: jump high

The difficulty in passing a simple to double jump is that many times you get used to giving small boats on the floor to go fast in the S.U. The D.U. They ask you to jump higher so that Rope Pass twice below your feet in the same jump. Therefore, the first progression you have to do is jump high while touring the Rope more slowly. It gives a good impulse on the ground and performs several series of 10 repetitions to assimilate this explosive jump. Eye, the twins will be loaded at the beginning, so don't forget to stretch after the session.

Third step: turn twice the Rope in a high jump

You already control the high jump without getting too tired, now it is time to practice the doll movement. The turn has to be fast and precise to give the cable the necessary speed and pass twice below your feet. According to the Rope Let you have, you will have to exert more or less strength in that turn.

Our recommendation: Choose one Rope speed like Bee wave Anna of PICSIL From the beginning to dominate this key phase of the turn as soon as possible.

• Paste your arms stretched to your body
• Jump high
• At the time of being in the air, it gives two quick claps to your sides

Another trick: You can count the rhythm of the turn in your head or out loud to agree and jump.

This phase can be something frustrating and painful at the beginning since it will ask for many hours of practice so that your brain coordinate both movements. Patience.

Fourth step: combine simple and double jumps

If you already have more or less caught the doubles, now it's time to do THE PROGRESS OF THE S.U. to the D.U. You have to make the following combinations:

• 1-1
• 1-2
• 1-3
• etc

The idea is that as you can link five or six double jumps you can leave the progression combined with simple jumps.

Fifth step: link double jumps

Now it's time to jump, jump, jump without stopping. Touch already practice series Unbroken of maximum repetitions of double jumps until reaching 50, rep that they usually ask you in a wod RX. Here too, you will need to build patience to achieve your goal. Remember that you have to:

• Keep high jumps
• Coordinate the rapid wrist turn with the jump
• Find a rhythm in the jumps to work your resistance
• Without forgetting to breathe

• Body slightly inclined in position Hollow
• Slightly folded arms forward and close to the body
• Relaxed shoulders
• Slightly flexed legs to cushion the jump
• Bounce on the tip of the feet

And if you are one of those who tend to open your arms, shortening the Rope In the jump, there goes a trick: Use a rubber to hit your arms to your body, leaving your free forearms to turn the Rope. Thus you will assimilate the correct position of your arms and you will stop whistling in the pimples.