Frustrating.
This is the adjective that best describes i double unders. And if you've been boxing in a while, you know it's true: double unders are among the hardest skills to learn.
The perfect execution of the double under go through three key points:
- the correct height of the jump
- the control of the movement of the rope
- the lower arms position
Take it rope, then, and study (and practice): mastering double unders won't happen by magic.
Index
Double unders: master in 7 steps
Learning to do them well is certainly not impossible. But it takes patience. Enter the gym, grab one jump rope and starting to wave it around will bring you not only to secure frustration, but also to the development of bad movement habits.
We break the movement into small steps, and see how to get to the perfect execution of double unders.
1 Being able to execute i single unders
A fundamental prerequisite. The single under is when the rope passes only once under your feet during the skipping rope.
That's right: what you did in junior high, during gymnastics hours.
Comes to make fifty in a row, without interruptions.
Important: do not take breaks between rope turns, and never place your heels on the ground: in this way you will mesh the right dynamics of the double unders.
2 Power jump
Learn to jump, without rope. The right jump that will take you to double under is higher than the normal jump rope, and provides the ability to absorb landing, which must allow you a smooth transition to the next hop.
Bounce without hesitation in the next hop.
3 One double under
Of course, you have the rope in your hand and would like to jump into an uninterrupted flow of double unders worthy of Rocky movie training scenes.
Nothing more catastrophic. Instead, you have to take the time to learn how to do one big single: jump rope with a jump from double under, taller, but passing the rope under your feet only once. At this point you can try to run one double under - pass the rope under your feet twice, in a single jump.
Practice it several times.
4 Un double under, more turns of rope
We work on the movement of the rope. do a double under, and keep turning the rope. The goal is the fluidity of movement, which must lead you to run series like this:
- 5 single unders
- 1 double under
5 Single under - double unders
You have the gut feeling. of the movement of the rope. Reduce the number of single unders among the different double unders, until you come to an 1 report: 1.
Start now to have fluidity, cadence and rhythm.
Only mistake you don't have to make: consider this step a "good enough", because many get stuck right here. But the real ones double unders I'm around the corner - just persevere!
6 Two double unders
It explains itself. The secret is the landing: after the second double under you have to land flat on the ground, otherwise you won't be able to stay balanced to start the next series.
This is the real transition, and the door to ...
7 50 double unders in a row, every time
You are there! Now the difficulty passes through the maintenance of the breath, the softness of a fluid movement, the regularity of the series long. But with constant training these too will be at hand!