Top 3 Reasons You Struggle With Double Unders

E L I T E J U M P R O P E SYST E M

Double Unders(and how to improve!)

you withStruggle

Learn what you and others may be doing wrong with insight from a double under expert.

Copyright*2014*by*CrossRope*LLC*Published*by:*CrossRope*LLC**No*part*of*this*work*may*be*reproduced*or*exchanged*in*any*form*without*permission*from*CrossRope*LLC.**Disclaimer*This*workout*program*is*for*informational*purposes*only*and*is*not*meant*as*medical*advice.**Performing*any*type*of*exercise*may*pose*a*risk*of*injury.**Please*consult*with*a*qualified*health*professional*before*starting*any*exercise*program.*

THE TOP 3 REASONS YOU STRUGGLE WITH DOUBLE UNDERS

(and How To Correct Them!)

Crossrope.com * *2

*Table of Contents

Before We Get Started ..... 3

Who is this Guide For? .. 4

Reason #1 ....... 5

Reason #2 ... 7

Reason #3 ...10

Preview: 3 Double Under Core Competencies ... 12

Conclusion ....... 13

***



Crossrope.com * *3

Before We Get Started

* Learning*can*be*tough.**It*can*be*frustrating.**Everyone*has*been*on*both*ends*of*the*learning*spectrum*at*some*point*in*time*in*their*life.***Im*sure*youve*had*an*experience*where*you*have*learned*something*quickly*while*others*around*you*struggle.**You*might*have*even*thought*Why*are*they*having*a*difficult*time?**Its*easy!**Then*again,*its*pretty*demoralizing*to*see*others*learning*something*quickly*when*you*are*the*one*struggling.***Chances*are*good*that*you*have*seen*plenty*of*individuals*effortlessly*improve*at*double*unders*while*your*progress*has*been*slow*(or*nonTexistent).**It*sucks.**And*its*certainly*not*helpful*when*someone*who*has*figured*the*double*under*out*says*Just*do*it*like*this*and*then*proceeds*to*rattle*off*a*string*of*doubles*without*giving*you*any*idea*of*what*you*are*doing*incorrectly*or*what*you*need*to*do*to*improve.*Thats*where*I*want*to*help.**Ive*taught*hundreds*of*individuals*how*to*improve*at*double*unders.**My*tagline*(though*I*admit*I*heard*it*somewhere*else*first)*is*this:*Practice*does*not*make*perfect.**In*fact,*if*you*are*practicing*incorrectly,*it*might*make*you*worse.**

PERFECT'PRACTICE'MAKES'PERFECT.'Now,*unfortunately*I*cant*be*there*in*person*to*give*you*specific*pointers,*but*I*can*give*you*insight*into*the*most*common*reasons*I*see*people*struggle*with*double*unders.**You*may*already*be*aware*of*some*or*all*of*these*issues,*but*its*very*important*to*have*a*solid*plan*to*correct*them.**Then,*as*a*bonus,*Ill*be*sending*you*some*exclusive*video*tips*over*the*next*few*days,*to*give*you*more*insight*on*how*to*improve*the*3*Core*Competencies*of*double*unders.** * * * *Sincerely,*** Dave*Hunt** * * * * * President*and*Founder*CrossRope*LLC*



Crossrope.com * *4

Who is This Guide For? There*is*valuable*information*for*all*ability*levels.**If*you*cant*do*a*double*under,*this*will*get*you*on*the*right*track.**If*you*can*do*double*unders,*but*have*stagnated*in*your*progress,*it*will*be*worth*your*time*to*try*a*fresh*approach.**Even*if*you*are*experienced*and*good*at*double*unders,*this*should*give*you*some*new*ideas*to*refine*your*methods*(and*even*prepare*you*for*triple*unders).***



Crossrope.com * *5

Reason #1:

YOU ARE NOT GOOD ENOUGH AT SINGLE UNDERS ** I*start*every*double*under*clinic*the*same*way.**I*start*with*an*hour*of*single*under*practice.**Single*under*technique*is*the*cornerstone*of*double*under*ability.**Heres*the*deal.**You*may*be*able*to*string*together*single*jumps,*but*if*you*are*not*using*proper*mechanics,*have*trouble*changing*pace,*or*cannot*do*singles*consistently,*you*are*setting*yourself*up*for*failure*and*frustration*when*trying*to*learn*the*double*under.**Unfortunately,*most*of*the*individuals*I*have*trained*do*not*realize*that*they*are*not*good*enough*at*single*unders!**So*its*your*turn*to*start*with*two*tests*to*see*where*you*are.****

Test*1:*Complete*as*many*single*jumps*as*you*can*in*30*seconds*(Rotational*Ability*Test).**Make*sure*to*count*the*total*number*of*misses*during*the*30*second*interval.*#*of*Jumps*

(30*sec)*



Crossrope.com * *6

*

Test*2:*Complete*25*single*leg*jumps*on*each*leg*(Bounding*Ability*Test)**Theres*no*scoring*on*this*test.**If*you*miss*more*than*once*on*either*leg*because*you*feel*that*you*are*not*getting*a*consistent*bounce,*you*might*not*have*the*leg*strength*yet*for*the*higher*bounding*required*for*double*unders.**What*to*take*away*from*your*results*If*you*do*well*on*these*tests,*you*definitely*have*a*good*base*to*build*on.**Performing*these*tests*with*flying*colors*does*not*necessarily*mean*that*double*unders*should*be*easy*for*you.**Conversely,*doing*poorly*does*not*mean*that*you*cant*do*double*unders.**These*tests*are*just*a*quick*way*for*you*to*assess*your*overall*jumping*skill*and*consistency*as*it*pertains*to*rotational*speed*and*bounding*ability.**Repeat*these*every*few*weeks*as*you*improve*and*dont*get*discouraged*because*now*you*know*how*to*identify*your*weaknesses*and*focus*on*improving*them*with*single*under*practice*first.**Approach*your*training*with*positivity!*You*will*get*stronger,*build*confidence,*and*develop*the*focus*and*form*necessary*for*consistent*single*and*double*unders!** THE*CROSSROPE*DOUBLE*UNDER*DOMINATION*SET*HELPS*IMPROVE*YOUR*SINGLE*UNDERS*T>*

****** * **



Crossrope.com * *7

Reason #2:

You Have Not Learned to Feel Rope Feedback ** Rope*feedback??**Have*you*ever*tried*different*jump*ropes*and*felt*that*you*did*not*jump*as*well.**Your*timing*was*off*or*the*rope*just*felt*weird.**Maybe*you*thought*it*was*too*heavy*or*too*light*for*you.***When*this*occurrence*happens,*its*often*because*an*individual*is*unaccustomed*to*adapting*to*a*ropes*feedback.***Now,*Im*not*saying*that*all*ropes*are*equal*or*that*certain*ropes*are*not*better*for*certain*uses.***In*fact,*mid*to*heavyTweight*ropes*are*easiest*for*beginners*to*learn*on*while*ultraTlight*speed*ropes*are*best*suited*for*advanced*jumpers.**However,*its*very*unfortunate*that*there*is*a*misconception*that*the*lightest,*fastest*ropes*are*always*best*for*double*unders.**Thats*a*big*problem*for*beginners*because*it*is*so*difficult*to*learn*rope*control*and*rhythm*with*a*light*rope*that*does*not*offer*enough*feedback.**If*you*are*not*able*to*adjust*your*timing*and*rhythm*to*different*ropes,*then*that*is*indicative*of*the*difficulty*you*will*have*(or*are*currently*having)*in*adjusting*your*timing*and*rhythm*from*single*unders*to*double*unders.*** When*you*rotate*a*jump*rope*around*you*body*there*is*a*centrifugal*force*generated*that*creates*a*pull*on*the*handles.**This*force*can*be*increased*in*two*primary*ways:*a. By*rotating*the*rope*at*a*faster*speed**b. *By*rotating*a*heavier*rope**The*greater*the*force,*the*greater*the*feedback*you*feel*to*know*exactly*what*the*rope*is*doing.*This*actually*creates*a*double*under*training*paradox:*a. A*greater*force*enhances*feedback*that*allows*you*to*feel*the*rope*better*and*improve*timing*and*coordination.*(essential*factors*for*double*under*success)*b. BUT*if*you*arent*skilled*enough*to*rotate*the*rope*fast*enough*to*get*that*enhanced*feedback,*you*are*stuck*rotating*the*rope*slower*and*making*it*more*difficult*to*feel*and*time*double*unders.*(Thats*why*my*approach*to*double*under*training*involves*heavier*rope*options,*but*Ill*get*into*that*later.)*

Time*for*another*fun*test.*O>*O>*O>*



Crossrope.com * *8

*

Test*3:*25*Slow*/*25*Fast*Single*Unders*with*Eyes*Closed*or*Blindfolded*(Feedback*Test)**Grab*your*rope*and*do*25*slow*single*unders*straight*into*25*fast*single*unders.**Try*not*to*miss,*but*count*the*total*number*of*misses*if*you*do.**Now,*close*your*eyes*(or*wear*a*blindfold)*and*perform*the*same*25*slow/*25*fast*singles*drill.***Jumping*Set* Total*Misses*25*Slow*/*25*Fast*Single*Unders* *(record*your*misses)______________________________*25*Slow*/*25*Fast*Single*Unders*(Eyes*Closed)* *(record*your*misses)______________________________**What*to*take*away*from*your*results**a. If*you*miss*more*jumps*with*your*eyes*closed*than*with*your*eyes*open,*then*you*are*relying*too*much*on*visual*cues*and*dont*have*a*good*feel*for*timing*based*on*rope*feedback.*b. If*you*miss*the*same*number*of*jumps,*(or*do*not*miss*at*all*through*both*sets)*then*you*probably*have*pretty*good*feel*for*your*ropes*feedback.**See*if*you*can*do*the*same*thing*with*another*jump*rope.*c. If*you*miss*fewer*jumps*with*your*eyes*closed,*then*this*may*mean*that*relying*on*visual*cues*for*jumping*may*actually*hurting*your*timing*even*though*you*do*have*the*ability*to*feel*the*rope*feedback*pretty*well.**Regardless*of*the*outcome,*this*is*a*great*drill*to*help*you*really*hone*in*and*focus*on*what*the*rope*feels*like.**Make*sure*to*change*pace*so*that*you*get*comfortable*with*how*the*feedback*from*rope*rotation*increases*as*you*speed*up*and*decreases*as*you*slow*down.***You*might*still*be*wondering*Why*is*feedback*so*important*for*double*unders?**The*primary*reason*is*that*when*you*transition*to*a*different*rhythm*and*pace*with*double*unders,*you*need*to*know*exactly*where*the*rope*is*at*all*times*as*it*rotates*around*you*so*that*you*can*coordinate*the*timing*of*your**



Crossrope.com * *9

*bounds*and*rotations*consistently.**Otherwise,*you*are*just*playing*a*guessing*game*and*it*will*be*difficult*to*jump*consistently.**This*applies*to*all*levels*of*ability*because*when*your*arms*are*fatigued*during*a*workout*(whether*from*jumping*or*another*exercise)*it*can*become*even*more*difficult*to*feel*a*rope*and*adjust*your*timing*unless*you*have*learned*how*to*adapt.** *THE*CROSSROPE*DOUBLE*UNDER*DOMINATION*SET*HELPS*INCREASE*YOUR*ABILITY*TO*FEEL*ROPE*FEEDBACK*T>***

***



Crossrope.com * *10

*Reason #3:

You Are Not Practicing in Front of a Mirror * As*explained*above,*you*want*to*learn*to*control*your*rope*based*on*feedback*and*not*visual*cues.*However,*when*it*comes*to*correcting*technique*and*form*issues,*the*mirror*is*a*great*tool.***Sometimes,*the*mirror*is*thought*of*as*a*vanity*piece*with*people*checking*out*their*biceps*during*curls*and*pulling*up*their*shirt*to*look*at*their*6Tpack.***However,*its*excellent*for*letting*you*see*exactly*what*you*are*doing*(or*not*doing)*when*you*are*jumping.**I*like*to*use*arm*positioning*and*arm*movement*as*an*example.***When*I*facilitate*double*under*seminars,*arm*positioning*and*rotational*techniques*are*probably*the*single*most*common*deficiencies*for*most*individuals,*although*each*can*appear*in*many*different*forms:**Positioning*Flaws* Rotational*Flaws*Arms*are*flared*too*wide*of*the*hips* Arms*are*stiff*and*rotation*is*generated*from*a*shrugging*motion*Wrists*are*positioned*too*far*forward*of*the*hips* Rotation*is*generated*from*the*shoulders*Wrists*are*positioned*behind*the*hips* Rotation*is*generated*from*the*elbows*Wrists*are*positioned*too*high*above*the*hips* *Wrists*are*positioned*below*the*hips* *Arms*are*positioned*asymmetrically* ** When*I*address*these*issues*and*offer*corrective*advice,*its*usually*difficult*for*the*individual*to*feel*and*make*the*correction.**If*you*are*in*front*of*a*mirror,*not*only*will*you*be*able*to*see*these*deficiencies,*but*you*will*get*instant*visual*feedback*of*whether*the*changes*you*make*are*improving*the*issue.**This*is*especially*valuable*for*double*unders*because*it*is*very*common*for*positioning*and*technique*to*change*for*the*worse*in*the*transition*from*singles*to*doubles*and*as*fatigue*sets*in.**If*jumping*in*front*of*a*mirror*is*not*an*option,*try*having*someone*record*you.***Its*not*as*good*of*an*option*because*you*cant*make*instant*changes,*but*at*least*you*can*see*yourself*jump.**On*the*next*page*is*a*good*test/drill*to*teach*you*how*to*make*on*the*spot*corrections.***



Crossrope.com * *11

*Test*4:*Perform*50O100*Single*unders*/double*unders*and*follow*below*(Correction*Test)*Stand*facing*a*mirror*and*begin*performing*single*unders.**Take*note*of*the*following:** 1. Are*your*arms*and*wrists*in*the*same*position?**If*not,*you*have*asymmetric*positioning.*2. Once*you*get*into*a*rhythm,*move*your*arms*slightly*wider,*then*slightly*narrower*while*jumping.**Notice*what*it*feels*like*and*what*it*does*to*the*arc*of*the*rope.***This*will*show*you*how*arm*width*can*affect*the*length*of*the*rope.*3. Turn*to*one*side,*then*the*other*so*you*are*facing*parallel*to*the*mirror.**Are*your*wrists*performing*the*rotation?**How*much*are*your*arms*moving?**See*what*happens*when*you*speed*up*/*slow*down*/*bound*higher.***4. Face*forward*again*and*try*some*double*unders.**Does*your*arm*position*or*posture*change*when*you*do*it?**As*you*take*note*of*each*of*these*things,*you*can*start*to*make*conscious*changes*that*you*otherwise*would*be*unaware*of.*The*entire*point*of*this*test*and*drill*is*to*help*build*your*awareness*on*how*changes*you*make*with*body*positioning*affect*the*what*the*ropes*does*so*you*can*refine*your*mechanics*and*make*sure*that*you*are*practicing*and*exercising*properly.** THE*CROSSROPE*DOUBLE*UNDER*DOMINATION*SET*HELPS*IMPROVE*JUMPING*MECHANICS*T>*

*********



Crossrope.com * *12

*Preview:

The 3 Core Double Under Competencies Im*confident*that*the*tips*I*covered*will*give*you*some*great*ideas*and*tools*for*identifying*your*strengths*and*weaknesses*and*practicing*your*rope*jumping*with*a*smarter*approach.**Im*also*going*to*provide*you*with*even*more*great*instruction*over*the*next*couple*of*days.**You*will*be*receiving*3*eTmails*with*quick*4T5*minute*video*clips*covering*what*I*call*the*3*Core*Double*Under*Competencies:** A. BOUNDING*B. ROTATION*C. RHYTHM**In*each*video,*Im*going*to*give*you*some*specific*tips*and*drills*on*how*to*improve*these*critical*abilities.**These*are*powerful*tools*that*in*the*past*I*have*reserved*exclusively*for*double*under*clinics.**Theyll*help*to*further*your*understanding*of*how*to*piece*together*double*unders*and*Im*confident*that*theyll*help*regardless*of*your*ability*level!************



Crossrope.com * *13

*Conclusion*** Thank*you*for*downloading*this*guide!***I*hope*that*I*was*able*to*offer*you*some*new*ideas*on*how*to*approach*your*training.**A*solid*understanding*of*these*principles*has*personally*helped*me*to*improve*almost*tenTfold*in*my*own*double*under*ability*in*the*past*few*years.**Remember*that*a*small*change*or*improvement*can*make*all*the*difference*in*your*progress.**Keep*an*eye*out*for*my*upcoming*tips*and*if*you*are*ready*to*take*your*double*under*training*to*the*next*level*using*CrossRope*to*maximize*you*progress,*you*should*consider*taking*a*look*at*the*Double*Under*Domination*Set*which*comes*with*my*8*Week*Double*Under*Domination*Program.**I*highly*recommend*this*set*or*the*CrossRope*Complete*Jump*Rope*Set*if*you*are*serious*about*double*under*training*and*want*to*see*great*results!*******************************

**************************************************************** *

Documents

Top 3 Reasons You Struggle With Double Unders