Whats the deal with double unders – SPEED Rope

Will a speed rope make me better at double unders?

Are you that person that has been religiously going to park or to you box drilling single unders until your calfs are burning and you can’t do anymore, all within the hope that you can eventually get to double unders?

Well our advice is stop doing these single unders, man up and start trying the doubles.

When attempting a double under the contact time of your feet touching the floor is only slightly less than when you are performing a single under or a normal jump. What’s this got to do with anything i hear you ask? Well one thing that you do do, is you jump twice as high when performing a double under.

What’s your point, can a speed rope help or not?

My point is that although we are performing the same movement during a double under as when we are doing a single under, we use recruit the muscle and use them in a very different way. What makes this happen is something call the stretch shortening cycle as know as the SSC. In layman’s terms this basically mean that your muscles when they contract are doing so more forcefully after being stretched by a load ie your higher jump.

When we look at this again it seems that the SSC is an integral part of the double under. This leads me onto my next point which is if you are trying to learn a double under the only way you can do this is by practice. You need to teach your body a new jumping pattern as a jump for a double under is completely different to that of a single under. So scaling back in this instance will not work.

My WOD says i need to do 50 DUs?

In this instance it would be better to attempt 10 x sets of 5 DUs than going back to singles until you can perform numerous DUs unbroken.

So to summarise if you want to be able to do a double under you need to teach your body how to do them, you need to be patient and stick with it. Also have in a speed rope will improve your chances.

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Summary
Article Name
What's the deal with double unders
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Description
An interesting article about whether, practicing single unders will actually help you on your way to being better at a double unders. Will a crossfit speed rope help?
Editor's choice 2014