Double Under Jump Rope Exercise

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The Double Under jump rope exercise is extremely beneficial in building overall muscle strength and conditioning in your legs, core, and upper body. Your entire body must get involved in order to execute the movement successfully.
1. Choose a Rope
This is the most important element in this exercise. Ropes come in many different colors, lengths, weights, materials, and levels of thickness. I recommend a thinner or slightly weighted rope to facilitate a quicker moving rope. This skill is about speed and control. The rope needs to be at a length that is comfortable for you.
The jump rope handles should go past your waist about 3 - 6 inches when you stand on the rope with both feet about shoulder width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start jumping. You can also tie a few knots in the rope or wrap the rope around your hands if it is not a rope you own.
2. Learn to control the Jump Rope
This is key because you have to learn to jump the rope and not let the rope jump you. Develop a fast-moving rope with single unders, and with practice you will develop the ability to speed the rope up and slow it down. If you can get control of the rope, controlling your jump becomes easy. Naturally, regardless of your level of …show more content…

The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car you must develop a feel for the double under jump rope skill. A comfortable, controlled and relaxed jump is what you are searching for. Once your skill level improves experiment with different speeds by slowing the rope down and speeding the rope up. Remember the better you can control the rope the easier it is to jump the rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy you have made it to the top of the double under

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