Every CrossFitter has a goat (or two) – could double-unders be yours? The answer is “yes” if your heart jumps into your throat whenever “Annie” shows up on the whiteboard at your box. While some CrossFit movements require development of strength or flexibility, double-unders require nothing more than lots of coordination and good old-fashioned practice time. Let’s check in with some experts for helpful hints on technique that you can use now to go from no double-unders to some, or from some to unbroken sets.
Check your rope length: stepping on the rope, the handles should be armpit height
Hold hands close in tight and out in front (wide hands makes the rope shorter)
Rotate (or “spin”) the rope from the wrist (NOT the shoulders)
Find focal point in front
Try to jump up and down in roughly the same spot (traveling leads to tripping)
Avoid excess movement, like piking – keep it smooth
These are hard! Tell me again why double-unders are important, please.
Three reasons to develop your double-unders:
So why do double unders? If I can spin the rope twice under my feet, how does this make me fitter? If you remember the 10 physical skills which CrossFit develops, they include accuracy, coordination, and balance — double unders develop all three of these essential skills. In fact, Carl Paoli explains how they are a gymnastic skill, given that one must maintain a tight, neutral hollow position while performing them.In a CrossFit Journal article with Kelly Starrett, he refers to the hollow body position as being “the position” and double unders as a good starting point for developing the midline stability required of it. As any CrossFitter knows, midline stability is central to nearly every single movement performed in a WOD. In other words, developing a strong midline leads to better overall fitness. Double-unders are also practice in opening up the hips explosively, needed for cleans, push press, and Olympic lifting in general.
One thing is certain: not practicing double unders will not lead to improvement — so face your goat head-on and become a better athlete in the process!
Tags: Again Faster, Jon Gilson, James Hobart, GymnasticsWOD, Carl Paoli, Chris Spealler, CrossFit Park City, Kelly Starrett, CrossFit Journal
LARRY PASTOR: http://www.tabatatimes.com/larry-pastor