Double Under Performance Program
Points of Performance
Stance
Feet together, Hands slightly in front of hips, Elbows close to body
Start
Jump rope should be long enough that with one foot in the middle of the rope the handles should be positioned together stretching up to one armpit. Grip on the rope maintained loosely with thumbs pointed outward and palms facing generally forward,
Core to Extremity
Tension is maintained through the core and larger muscle groups with the majority of upward motion completed by feet/ankles and knees.
Active Shoulders
Shoulders should be minimally engaged to ensure the hands stay in front of hips and elbows at the side creating movement of the rope with the hands/wrists only.
Range of Motion
Increased height of jump to pass the rope under twice before landing
Midline Stability
Body position should be in a relative hollow body position during the jump preparing to land and re-jump in one quick bound.
Posterior Chain Engagement
Each jump should be completed with the feet together primarily with aggressive ankle plantarflexion assisted by some knee and hip extension.
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The results
“Whatever it is, the way you tell your story online can make all the difference.”
— Quote source
“Whatever it is, the way you tell your story online can make all the difference.”
— Quote source
