Double Under Skills Template
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
Introduction to the NoCoast Skills Clinic Series (review for new people)
To start each month, we will introduce a new skill that will be apart of the Black Track Strength program (Tuesdays and Thursdays).
Each skill will have 3 Levels; each Level will have a Pre-Req and a Goal. Each Level will have a training protocol.
Introduction to the Double Under Skills Clinic:
Level 1: Pre-Req - na Goal - 10 DU’s with singles between
Level 2: Pre-Req - 10 DU’s with singles Goal - 10 DU’s unbroken
Level 3: Pre-Req - 10 DU’s unbroken Goal - 100 DU’s unbroken
The Perfect Double Under:
Body straight, butt squeezed, core tight, shoulders relaxed, looking forward
Elbows tucked into your sides, at 45 degree angle
Legs straight (no bent knees)
Holding handle of rope lightly between index finger and thumb
Vertical flicks of the rope down to the ground, no circular motion (keep elbows tucked)
Think of your body as a clock and always jump at 3 o’clock - regardless of single, DU, speed step, etc (correct timing)
Coordination and Timing:
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
Making single under more proficient and quicker will help transition to successful double unders.
Speed Step helps the coordination of feet and hands and will transition to DU’s as well. Make these faster, tighter, and more efficient.
Playing around with different rope sizes, different types of ropes, etc helps the timing and speed
Rule of Thumb: Trainer Rope only until you can successfully complete 30 DU’s unbroken, then switch to speed rope.
The Perfect Size of Rope:
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
For those of us still learning, a good rope size is the bottom of your rib cage through the bottom of your armpit.
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.
Ankle flexion with band on rig
Ankle Flexion with plate
Banded Calf and ankle stretching - sitting down
Plank Calf Pulses + Ankle flexion to internal and external rotations
Ankle Rolls, circular and side to side
Lacrosse ball in calf, bottom of foot
Roll out calves and shins
Single Unders (fast)
Speed Step 1 min test
Backwards singles - coordination
Coordination Footwork - criss cross, single leg singles, front/back
DU jump, double tap waist, no rope
Body Clock (jump at 3 o’clock - timing)
Hand positioning (light hold between index and thumb)
Wrist flick downward, elbows at side, 45 degree angle of elbows
Mini flight simulator: 2-4-6-8-10-8-6-4-2 unbroken sets
Differing lengths and type of rope
Flight Simulator: 10-20-30-40-50-40-30-20-10 unbroken