Double Under Fix
Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:
Movement Fix Monday | Week 10 | Double Under Fix
This week we are going to take a look at jump rope and double unders.
When we are trying to improve our efficiency and ability to jump rope or pump out double unders, we really should focus more on decreasing variables. Just like any high skilled movement, the less variables there are, the more accurate you will be over time.
There are two big variables with the jump rope that people neglect to address.
The first one is foot position. To me, it makes the most sense to hold your feet and knees together. This makes your legs act as one single unit instead of two separate units. This will increase the variability of foot, ankle, knee, and hip motion that can show up from one jump to another. When things change every jump, it is hard to be consistent. By holding your feet together, you are taking that completely out of the equation.
The second big variable that I rarely see addresses is spinal control with jumping rope. A ton of athletes let their low back just go along for the ride and get cranked on every jump they do. Rather than hold their core tight and propel themselves efficiently with their feet and ankles, they lose all the tension through their low back.
We can address this issue by training ourselves to create more muscular contraction around the core while the ankles move. You can achieve this by going into a push up plank position, holding your core tight, and rocking at the ankles. This will train the brain to understand the pattern of foot/ankle motion with a very controlled core. Use the window of opportunity following this drill to then lock in this new pattern with the actual jump rope.
Watch the video for a more in depth explanation and details!
What to Read Next
How to Stretch Shoulder Extension Learn how to stretch your shoulder extension Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Option 1 For many people, option 1 will be the best option, especially if...read more
Learn how to correctly perform the 3 position band pull apart to improve your shoulder and upper back strength and mobilityread more
All shoulders have to move differently and stretching won't fix every problem. Learn how the anatomy affects overhead lifting.read more
Standing Banded Row The standing banded row is an easy to perform shoulder and upper back exercise that works: Scapular retraction Scapular protraction Shoulder external rotation Shoulder extension Thoracic extension isometric Training these motions helps to keep your...read more
Get all our latest articles sent directly to your inbox