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Skill Improvement – Double Unders

August 10, 2022

A series of 5min sessions you complete at the start of your session to develop the ability to do something.

Test: Five attempts only at max unbroken double-unders. Score is combined total.

SIP 1: For five minutes, single skips in 30 seconds, 30 seconds rest. The skips should be slow, not rushed.

SIP 2:Standing with your back to the wall, complete five sets of ten jumps. The wall will prevent the heels from kicking backwards. Every time you jump, double tap your hands on the sides of your legs to establish the rhythm needed for double-unders. You can refer back to this drill in future sessions if you lose rhythm.

SIP 3: Take five minutes to accumulate single reps of double-unders. Don’t rush these, but focus on quality. The rope must stop moving after every rep.

SIP 4:Take five minutes to work on the following. Three single skips, one double-under, three single skips

SIP 5: Take five minutes to work on the following. Three single skips, one double-under, three single skips, one double-under, three single skips.

SIP 6: Take five minutes to work on the following. Three single skips, one double-under, three single skips, one double-under, three single skips, one double-under, three single skips.

SIP 7: Take five minutes to work on the following. Three single skips, two double-unders, three single skips.

SIP 8: Take five minutes to work on the following. 2 single skips, 2 double-unders, 2 single skips.

 

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