How are your doubles?

~ Nicola and Murphy in the zone during their doubles – Photo Credit Callendar Girl

The end of the month is nearing and it will be time to retest your double unders. How are your doubles? Are you honing your skills? If not, book a skills session with your coach right away to get some one on one tips to improve your skill.

Here are some tips to help you on your journey:

• Stay on the balls of your feet!
• Get good at singles with  fast rotational jump roping. Ideally, you should barely be coming off the ground when you jump.  You don’t need to jump like you are doing box jumps. Keep your jump height and the rope rotation consistent.
• Once you get good at singles, start working on the double under. The trick is to jump just like when you single but jump higher. Not a lot higher, just higher. If you are lifting your knees higher rather than actually jumping higher, you may get okay at double unders, but they won’t be efficient. You’ll tire quicker, and you likely won’t be able to string them together for longer rep schemes.
• You can work on the rhythm of the rotation and the height of your jump by holding the jump rope handles in one hand. Practice the higher bounding and rotate the rope two times around per jump. Once you get the timing down, try it with two hands.
• Don’t think of a double under as a single definitive movement. I often see people jump high, rotate the rope two times around, and then land flat footed without jumping again
• Get a good rope!  Get in on the RX Jump Rope order.  I need 10 more people before placing the order.  Go to to http://rxjumpropes.com/ pick out your rope length and cable type.
• Like all skills, you need to practice jump roping if you want to be good at it. It is a great conditioning tool which is why you often see double unders in our workouts.

Open Gym (downtown):

• 10:30am – 12:15pm
• Afternoon – TBA

Running Group: Leaving downtown and the westshore at 5:30pm