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Warrior Wednesday - Double Unders
Fitness | April 19, 2016
If you have already a descent foundation in jumping rope and can do 2 minutes of basic bounce or high knees without a mistake, then you have a pretty good shot and learning the double unders in the next 10 days if you follow my progressive training schedule. This is how I had to pace myself to learn the double unders without getting frustrated and ensure to make a good progress.
Don’t worry this daily practice requires only 5 minutes of your time and you don’t need to even warm up. Jumping rope is a warm up of it’s own, so you can actually use your daily practice to warm up before your actual ZGYM workout.
ZGYM members can try practicing the double unders today with the new Warrior Wednesday Workout.
Day #1: Practice basic bounce until you can go for 2 minutes without a mistake. Do 2 x 2 minutes of a basic bounce (if you’re already comfortable with basic jump roping, then skip this step)
Day #2: Practice 1-2-3-4-5-high jump in front of a mirror. Your goal is to complete 20 reps without a mistake (each time you do a high jump counts as 1 rep).
Day #3: Try to do 3 sets of 20 reps (1-2-3-4-5-high jump in front of a mirror). Take a short break in between sets.
Day #4: practice 1-2-3-4-5 DBU and focus on not jumping too high. Watch your form in the mirror. If you find yourself jumping too high, go back to high jump and then try the DBU again.
Day #5: 1-2-3-DBU x 5 times in a row – try to work your way up to 20 times in a row
Day #6: 1-2-DBU x 5 times a in a row – try to work your way up to 20 times in a row
Day #7: 1 – DBU – 1 x 5 times in a row – try to work your way up to 20 times in a row
Day #8: Try 5 DBUs in a row and work your way up to 4 sets of 5 reps without a mistake
Day #9: Try to complete as many DBUs in a row as your can. Aim for 20 but don’t get frustrated if you’re not perfect every single time. I can do 20 in a row sometimes and sometimes I make a mistake.
Day#10: You’re ready to do any of my Jump Rope Cardio Workouts in the ZGYM that include DBUs. I combine jump rope with kettlebell training, and bodyweight training for maximum results.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
kraków, poland
Once I did one thousand basic bounce. I don’t know how many minutes it took. 🙂
I had been doing looong time wrong dbu, I just jumped high without double under. Now I do it correctly! 🙂 I’m happy about it. My score is about 50 reps without mistakes currently.
5 minutes a day is really enough to be better. 🙂
Private Member |
kraków, poland
http://joxi.ru/VrwpG5YIK07jBm – there are three of Zuzka! 😀
Private Member |
I’ve been putting off practicing DBU although I skip everyday . Now I’m motivated to master it with the 10 day plan – thank you Zuz!
Private Member |
I had been practicing double unders regularly but had to stop because my calves were getting painful – I don’t think it was an injury, it was more like severe DOMS. Do you have any advice for this? I was only practicing 3 times per week for 10 minutes!
Private Member |
switzerland/, france
I also tend to get painful calves. I usually get rid of it with proper rest (so 3x/week is good to build strength without strain, or as soon as you feel the DOMS nearly completely gone), take magnesium (especially if you have cramps at night) and stretch (preferably when not too sore as per my physical therapist, soreness= injury…so stretching is adding too much strain).
I find the kinesiological stretching on calves the most effective.
I used to have the right calf very tight and sore (especially realizing it over winter time when ski-skating), and kinesiological stretching has helped me, more than regular stretching (though I still do both)
Private Member |
Thanks! I’ll try some different stretches as you suggest. I tend to skip cool downs – bad I know – which probably doesn’t help…
Private Member |
caseyville, illinois
Jump rope is fun and a great way to warm up. I love it included as Buy ins
Private Member |
tulsa, ok
Whoa!! Twin Zs!! Haha. That was cool : )
And yes I’ve been doing these wrong, so thanks for the video! New challenge for me and my boyfriend! Awesome!
Private Member |
I’m going to try this to see if I am capable of mastering these. Lol. I have tried but felt like I wasn’t able to cordinate the high jump with swinging the rope twice. Thanks for posting this one!
Private Member |
I can do DU with one bounce in between but I never managed to do several in a row. Somehow I canˋt keep the rhythm when doing just DU.
Private Member |
I have been doing it wrong too! I’m bending my knees too much on the DU. No wonder my knees hurt when I try these. 😮 !!
Private Member |
Do you have any suggestions on jump rope length? I’ve read that shorter is better but then I thought you were supposed to stand on the rope with both feet and have it come to shoulders (or armpits?) to measure length. Thanks!