If you have just started in the CrossFit, you have already discovered double unders and also known as double jumps with the string.

It is usually an element that chokes us all a bit at first because it is difficult to catch the trick, but with a little practice and some advice, the double unders will be yours.

The double under may cost you at the beginning but do not give up, with effort they will come out. Cheer up!

Difficulty in double jumps

You'll wonder why it's so hard to get this kind of jumps, when it should not be so difficult. It does not seem as complicated as another element of CrossFit, as for example are the muscle ups. If it looks like a children's game ...

Basically the main problem we face is coordination. It is a skill that we do not have very practiced, but do not worry about that is the CrossFit. Do you remember the first day?

They explained, I suppose, that CrossFit works with a great variety of elements at high intensity to improve at different levels: respiratory resistance, energy. Strength, flexibility, power, speed, coordination, agility, balance and precision.

Well there we have it, with the double unders we are definitely putting the batteries to the coordination.

Benefits of making double unders

Not only is it very cool to hear the noise of the string pass twice below your feet, but the double unders will help you improve your breathing resistance, your agility, balance, precision and above all as we advanced, your coordination.

With double jumps a neurological stimulus is created. Our brain works like a computer that is programmed to record stimuli.

Our mind keeps those sensations and admeás learns to change and adapt. Thus, as double jumps require a significant neurological demand, practice is the only way to improve this movement.

When continued practice promotes that adaptation, it is when learning arises. And voila is when the little jumps leave us.

Now you will say, if what I had to say to you is that in order to get the double unders you have to practice, you will think that you already knew that.

But the grace is in that you practice with the advice that I am going to give you so that you are improving in the failures and little by little approaching the necessary movement so that the double undersides and that learning takes place that we talked about.

Tips for making double unders

Adjust the rope to your specifications. If the rope is too short you will not be able to do the jumps well, if it is too long it will hinder you. To know which is the perfect size for you, step on the rope with one foot and put the ends at the same height. The handles should reach the height of the armpit. That is the perfect length for you.
The trick to pass the rope twice while jumping only once is to speed the rope. That speed starts from the movement of your wrists. Think they are the ones who have to go fast, not your feet.

Keep your hands in front of you, where you can see them and not be positioned behind the axis of your body. When we go backwards our hands we end up stumbling more easily.

Especially at the beginning it is important that you jump high enough so that you have time to pass the rope twice. With time you will see that you do not need to spend so much energy in the jumps, but at the beginning the jumps are usually a little more exaggerated.

Many people recommend doing simple jumps and then one double, and go combining. In case there is someone freaky out there like me who does not get it that way, I would advise you to leave from the first jump trying to do it twice. In my case I had problems breaking the coordination that is needed to make a simple jump and move to a double one. Solution: go directly to the doubles. It worked for me, maybe for you too.

video to explain: