In Pursuit of the Elusive Double Unders
Spinning a jump rope under your feet twice per jump—it sounds difficult, but doable. But where do you start? By jumping higher? Bending your knees more? To answer this question, we spoke to Will Lanier, general manager at BRICK Sport Performance Training in New York City, who explained how he coaches his athletes through mastering the double-under. “There are three things that athletes must keep in mind when trying to master this movement—the jump itself, the origin of the motion, and the frequency of practice,” he says.
First up: the jump. “Start with higher than normal singles at a really slow pace,” advises Lanier. “Take note of the tempo and the rhythm, how your feet hit the floor between rope passes. This is critical.”
Next, pay attention to your wrists—that’s where the movement starts. “When learning, many athletes tend to make their arms spin like gigantic windmills. Stop. Just stop,” instructs Lanier. “It's all in the wrist. If you're looking in the mirror and you see your arms moving like a crazy person trying to do the ‘Single Ladies’ dance, you're doing it all wrong.”
Lastly, practice every day. “Throwing in two to three minutes of DU practice before every WOD will have you mastering this movement in no time,” says Lanier.