Double Under Jump Rope Training

In the CrossFit Community we all have see it. Athletes struggling to conquer the mighty Double Under. For most, the Double Under is Mt. Everest and even on the calmest day they are unable and many unwilling to take that hike up the mountain because they have tried so many times and failed.

The funny thing is failure is good because it leaves a path of clues to success. We as successful athletes must discover those clues, make adjustments and move closer and closer to are goals.

The jump rope is a simple extension of our bodies, with proper training and time mastery is inevitable. Just like learning to roller skate, drive a car, or even bowl we must take advantage of our innate ability to adapt and overcome.

Avoiding the inevitable is showing your fear and giving power to a scenario that should be easily overcome by capable and accomplished adults.

Why do so many give up on Double Unders and stick with Single Unders? The simple answer is, ignorance of their own skill and abilities, and not having a specific training direction/path to overcome their short falls and smoothly adjust in a progressive fashion until ultimate success.

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"I have improved greatly since starting CrossFit back in March, 2011. You taught me to control the rope and not let the rope control me. Once I was able to control my speed and was able to go slow and or fast doing singles, I was then able to do a few singles and work in one double under. My rhythm is good enough now to where I can do 4 to 5 double unders, which I still need to work on. One key element that helped me the most was to use my wrist and not my arms so much. Thanks."
Lonnie Morales

"Helped me improve by teaching me that (1) I need to keep a steady rate of breathing to control my pace (2) Once you decide to change your jumping rate, you need to adjust by slowing or increasing the rate of spinning the rope... you adjust the rope, don't jump to the rate of the rope (3) Spin faster, jump a little higher (4) Relax your shoulders and body --- Since beginning a constant attendance at CrossFit since Feb, 2011, I can now do up to forty five seconds of DU's and I'm getting better! Thank you, D!"

Sonya Bagdley

"Duane helped me progress from a single-double-single-double rhythm to fluid unbroken double unders. His patient and observant coaching techniques definitely put me at a new level for competitions. Thanks, Duane!"

Liz Collura

"Duane is the best double under instructor I have worked with and he increased my double under consistency from 5 - 10 to 30 - 40 DU's in a very short amount of time. Thanks, Duane!"

Janice Maruquin

"Duane coached me as I was struggling to learn double under's. He noticed that when I jumped-rope, I would jump extremely high and pointed out that this causes me to do extra work, which would make me get tired more quickly, and therefore decrease my amount of reps that I was attempting to jump for.

Another thing he pointed out is to keep my hands near my waist and rotate at the wrists. This allows me to control the rope better. He taught me that jumping at a shorter height, but keeping control of the rope better, as I swing it a little faster will enable me to not get tired so quickly, and can therefore do more reps.

One thing I like about Duane's coaching is that he shows you how to perform your own technique that best fits an individual's learning style which allows each person to learn to the best of their ability.

A perfect example of this is that he also showed me how to feel the rhythm of the rope as I jumped, whereas before, I was trying to "hear" when to jump. This allowed me to concentrate on bouncing off the balls of my feet and keeping my legs more straight. I finally got the timing of the double rotation down, and although this may not be my favorite cross-fit exercise, I'm beginning to enjoy it more and more-the less and less I look like a clown! Thanks Duane!"