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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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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
switzerland/, france
I must say I was expecting something else out of this tutorial.
Anyhow, I did my “homework” to look for some tips to do the DBU correctly some time ago (not just doing more day after day, which I could have guessed myself)
Private Member |
I was also hoping to get a bit more out of this. I’ve been trying to practice DBU’s for a while now (even looking at other sites that gave the same kinds of instructions) but I don’t seem to be making much improvement! I am still wondering how to know whether or not you have the right length rope.
Private Member |
switzerland/, france
I have one of those rope where you can adjust the length with screws, so it can be very precise, so I mostly play around until I get my favorite position. I have seen tutorials on youtube to master double unders where the length is also advised. Even if I make it the “right” length, I always end up altering the length by holding the handles differently (either full hand, or the tip of the handle so I gain an inch or so without changing the length of rope).
let me check if I can find the link and post it here (will probably go in moderation).
Private Member |
switzerland/, france
here are a few I liked:
from paradisocrossfit: how to learn double unders step-by-step
from Crossfit:double-under positioning with Dan Bailey
from buyJumpRopes.net :CrossFit Double Under Mastery Tips from a Jump Rope Coach and World Champ
for the last one, instead of using cordless jump rope, I flipped my actual jump rope and holding by the cord, swinging the handles (the rest of the cord will be hanging in your back)
Private Member |
Thank you so much for your response! I’m going to check out those links. I bought exactly the same kind of rope – adjustable with screws – but I haven’t been able to find a sweet spot. I’ve noticed I tend to turn the rope with my shoulders (arms?) too much so I’m focusing a lot on using my wrists instead. Thank you again!
Private Member |
switzerland/, france
I film myself (better than mirror) and can quietly watch from side what positions I have. I found another video that I have to try as I noticed my arms are not flicking correctly:
from Myleadersource: how to do double unders or Jump rope
I like that he really explains the hand/wrist motion and shoulder. I think I am holding it palm up and it should be palm down with the “whisking” motion rather than lifting up.
I’ll practice tomorrow.
Private Member |
I’ve filmed myself a couple of times, too! Mostly when I’m trying to get the wheel pose down. 🙂 I never even thought about the positioning of the wrists while jump roping, but that makes a lot of sense. I actually think my palms face forward…?
Private Member |
@LAILA I thank you so so so MUCH!!! I cannot do DUs for I don´t know how long. I can jump for 20 minutes without a mistake, I can change a style (high knees, rockets, donkey, jump jacks…and more), go slower or faster without a mistake, but DUs were my Nemesis. Always when I tried to go 1,2,3,4 and 5th higher I failed, my hands just could not keep up with this strange rhythm. But I have watched the video you suggested (by Myleadersource), change hands position and OMJ (oh my jumprope) I did it! I did my first DU! Now practice, practice 😀 But anyway BIG BIG THANK YOU.
I also see your other responses and advice throughout the forum and just wanna let you know they are appreciated, even though I do not reply every time.
Private Member |
switzerland/, france
Hi Zuzanas, thanks so much for your feedback. I appreciate, you made my day 🙂
Private Member |
I usually just do jump tucks, etc. instead of jump rope as I don’t have one yet, but I’m ready to progress to the actual thing. Zuzka, can you recommend a jump rope?
Private Member |
belgrade, serbia
Thanks for this- VERY VERY HELPFUL