Here are some tips to help make the dreaded double unders something you look forward to. If you all know OB-1(stefany K.) then you all know she loves the double under wods. Soon, jumping like a Jedi you will.
#1- Decide. Yup, just like everything else, if you expect to get better at something you are gonna have to commit to working at it. Give yourself 5 mins. a session to improve on this skill. DO NOT allow yourself to sub the double unders again. If you are using a "single-single-double" approach its time to stop. You know you can get over that rope. Now start working on the double-double timing.
#2- Relax. Double unders, just like everything we do, depend on good positioning. If you are uptight, anxious or just plan frustrated, you will not acheive the skill. If you push yourself after you've gotten angry, then you are wasting your time and energy. You must be relaxed and open. Know when to quit.
#3- Positioning- You must have good upright posture. Relaxed shoulders, Ribs stacked over the hips, abs in, chest up, head in neutral postion. Arms at the side, forward of the hips and wrists pointed downward.
#4-The body will go where the eyes look. For Goodness Sake...don't look down. Find a focal point. While keeping my head straight I like to focus my eyes on the wall ball targets.
#5- Your wrists are what turns the rope not your arms. Point your wrists down. The action should feel like cracking a bull whip. Don't choke the rope. If you grip too tight then the forearm muscles fire causing the wrist to stiffen. We want the wrists to be relaxed and supple.
#6-Jump up! I know that sounds silly but most people start by jumping down. You know who you are. You jump about 3 feet into the air then land with a stomp. Yay you got one...one. You must always be jumping up and spend as little time on the ground as possible. Also, remember, its just a little rope. You don't need to jump very high at all. Just a few inches to clear that rope.
#7-Put the rope down. Now jump a little bit. Do you bring your knees up to your hips? Do you kick your feet behind you? Do you keep your knees locked and pike at your hips? Probably not (I really hope not!) You probably spring through your ankles and absorb the downward energy by bending your knees, reloading the legs then spring upward again. Its acually quite easy!
This next video is bad-assery! Notice how "quiet" he looks. No excessive or "noisy" movements.
Practice what you have learned during the warm up
10 legs 30' shuttle run (5 laps) then:
Med ball cleans (20/14)
Chest clap push ups
4 30' legs of Bear crawl
Stop and do 5 burpees at the end of each leg
3 laps weighted Lunge (45/25# plate)
Stop and do 5 SDHP and 5 Thrusters (75/55) after each lap