How to improve "double jumps" or double unders? Check out these few interesting tips!

Double twisting of the jump rope (double unders) is a task that can annoy many athletes. Many people can do ten, twenty, or even thirty in a row, but no more. The result of trying for a higher number of reps in a row is often bruising on the calves, shins and arms.

Here are five tips to help you perform double twists effectively!

Hand and elbow position

Many athletes stumble because of hand position. The traditional problem is hands and elbows too far away from the body. This is not effective because it puts strain on the shoulders instead of the wrists. The shoulders are generally overworked in training, so you want to stress them as little as possible when jumping rope. You are also shortening the length of the jump rope by doing this, which increases the likelihood that it will snag on something.

So where should your hands and elbows be? Nicely on the sides of the body. Hands slightly in front of the body (not to the sides, but forward). Don't have them completely glued to the body, but bend them a little. Don't have too much tension in the arms. You want the wrists to do most of the work.

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Grip handles

A tight grip on the handles is not a good idea. Why? Because you're devoting valuable energy and tension to an area that doesn't need it. The wrist is a mobile joint and can rotate quickly without having to grip the handles until you bleed. Wrist rotation won't be effective if you freeze it with too firm a grip. This way the extra handles will be parallel to the floor and the work will shift to your shoulders.

Grasp the handles lightly with your fingers, not your palms, as if you were holding a paintbrush. In this way, the wrists will be free to rotate, the arms will be in line with the jump rope, and the handles will be perpendicular to the floor.

Use your wrists

The wrist is a complex joint that gives the hand three degrees of freedom of movement (flexion and extension, pronation and supination, and radial and ulnar deviation). That's pretty scientific. In short, it's a mobile joint. Why is this important? Because the momentum of the jump rope comes from the wrist. It needs to rotate as freely as possible. Those who can't do a double spin usually use their shoulders instead of their wrists. The shoulders are connected to stronger muscles, and cannot move as freely as the wrists. Keep your arms close to your body and flick your wrists. Work smarter, not harder.

Check your jump rope

Are you using the right one? Length is the key. When you step on the jump rope with one foot, you want the handles to be roughly at your armpits. That way the jump rope will miss you by about 25-30 cm. Use this length as a starting point for adjustments.

When you are practicing and your shoulders start to burn and your technique breaks down, you will trip much faster with a short jump rope. A longer jump rope will delay this problem a bit, but again, you'll tire more quickly. I personally train with a shorter jump rope and compete with a longer one. So I have to concentrate on precise technique in my training.

There are many jump ropes on the market. Beginners will be better suited to a heavier jump rope. If you can do at least 50 double twists in a row, choose one of the lighter ones.

Be aware of your body position

You need to jump up a little higher for a double spin. Don't forget to land on your toes. Many athletes land on their feet and have to bend their knees for the next jump. This is slow and inefficient. In order to stay on your toes longer, you probably need to work on your calf strength (plyometric training is a good start). However, the whole series isn't that long, and it's much easier when you build on the spinning than when you have to start over after every time you hit the surface.

Another tip for technique is to keep your torso upright and jump in one place. Some people will tend to bend forward so that the jump rope has to travel a shorter distance. You will get quite pumped up this way, which will greatly reduce your efficiency, put unnecessary strain on your shoulders, and eventually you will surely trip. Keep your body in a neutral position and try to jump the same height and place on each repetition.

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