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Unit D
Louisville, CO 80027

 

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Double Under Skills Template

November 7, 2016

 

 

 

 

We recently had Double Under Clinic. Coach Sam provided skills and drills for the next month to help you get better at double unders. This is the third in a series of clinics that is meant to support high skill movements outside of class. Class time doesn't always allow for us to dig into these movements as much as we'd like. The next one will be Saturday, December 3rd covering muscles ups! 

 

The following is the plan provided by Sam:

 

Double Under Skills Clinic

 

  1. Introduction to the NoCoast Skills Clinic Series (review for new people)

    1. To start each month, we will introduce a new skill that will be apart of the Black Track Strength program (Tuesdays and Thursdays).

    2. Each skill will have 3 Levels; each Level will have a Pre-Req and a Goal. Each Level will have a training protocol.

  2. Introduction to the Double Under Skills Clinic:

    1. Level 1: Pre-Req - na Goal - 10 DU’s with singles between

    2. Level 2: Pre-Req - 10 DU’s with singles Goal - 10 DU’s unbroken

    3. Level 3: Pre-Req - 10 DU’s unbroken Goal - 100 DU’s unbroken

  3. The Perfect Double Under:

    1. Body straight, butt squeezed, core tight, shoulders relaxed, looking forward

    2. Elbows tucked into your sides, at 45 degree angle

    3. Legs straight (no bent knees)

    4. Holding handle of rope lightly between index finger and thumb

    5. Vertical flicks of the rope down to the ground, no circular motion (keep elbows tucked)

    6. Think of your body as a clock and always jump at 3 o’clock - regardless of single, DU, speed step, etc (correct timing)

  4. Coordination and Timing:

    1. Jumping rope is all about coordination and timing which, more than anything, takes time and practice. This is a skill that ultimately takes lots of practice to make permanent

    2. Making single under more proficient and quicker will help transition to successful double unders.

    3. Speed Step helps the coordination of feet and hands and will transition to DU’s as well. Make these faster, tighter, and more efficient.

    4. Playing around with different rope sizes, different types of ropes, etc helps the timing and speed

    5. Rule of Thumb: Trainer Rope only until you can successfully complete 30 DU’s unbroken, then switch to speed rope.

  5. The Perfect Size of Rope:

    1. The more efficient you are at staying tight and keeping your elbows tucked, the shorter your rope can be. For the most efficient, the handles should be between the top of your hip bone and the top of your obliques

    2. For those of us still learning, a good rope size is the bottom of your rib cage through the bottom of your armpit.

    3. It is VITAL to have a rope appropriately sized to you (get your own rope!). Don’t cut your rope until you are confident in the sizing.

  6. Mobility:

    1. Ankle flexion with band on rig

    2. Ankle Flexion with plate

    3. Banded Calf and ankle stretching - sitting down

    4. Plank Calf Pulses + Ankle flexion to internal and external rotations

    5. Ankle Rolls, circular and side to side

    6. Lacrosse ball in calf, bottom of foot

    7. Roll out calves and shins

  7. Skills:

    1. Single Unders (fast)

    2. Speed Step 1 min test

    3. Backwards singles - coordination

    4. Speed Balls

    5. Coordination Footwork - criss cross, single leg singles, front/back

    6. DU jump, double tap waist, no rope

    7. Body Clock (jump at 3 o’clock - timing)

    8. Hand positioning (light hold between index and thumb)

    9. Wrist flick downward, elbows at side, 45 degree angle of elbows

    10. Mini flight simulator: 2-4-6-8-10-8-6-4-2 unbroken sets

    11. Differing lengths and type of rope

    12. Flight Simulator: 10-20-30-40-50-40-30-20-10 unbroken

 

 

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