Sjippetov Double Unders
Jump Rope Double Unders is an advanced jumping exercise where the rope passes under the feet twice in a single jump. This exercise improves cardiovascular endurance, coordination and footwork, making it popular in CrossFit and boxing training.
Correct Execution of Double Unders
Follow these steps to master Double Unders:
- Stand with your feet hip-width apart and hold the jump rope handles lightly in each hand.
- Start by performing single jumps (single unders) to find a smooth rhythm.
- When you are comfortable, jump a little higher and swing the rope faster so that it passes under your feet twice while in the air.
- Land softly on the balls of your feet with knees slightly bent to absorb shock.
- Continue to alternate between single and double unders to build stamina and rhythm.
Common Mistakes to Avoid
To optimize your training and minimize the risk of injury, avoid the following mistakes:
- Excessive arm movement: Keep your elbows close to your body and primarily use your wrists to swing the rope for better control.
- Too high jumps: Avoid jumping unnecessarily high; a moderate jump is sufficient to pass the rope twice.
- Uneven Rhythm: Focus on an even and controlled rhythm rather than speed to ensure proper form.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Practice single unders and gradually introduce double unders when you feel comfortable.
- Advanced: Try triple unders, where the rope passes under your feet three times in one jump, for a bigger challenge.
Number of Repetitions and Sets
Aim for 3 sets of 10-15 double unders, with breaks in between. Gradually increase the number of repetitions as your endurance improves.
Breathing
Maintain even and controlled breathing throughout the exercise to support stability and rhythm.
Video Demonstrations
Watch these videos for visual guides to properly performing Jump Rope Double Unders: