Double Unders Made Easy - Jump Rope For Crossfiters

Step by step, detailed explanation and progression of jump rope for any functional fitness enthusiast.

What you'll learn
Developing the skill of single and double unders.
Understanding how to work the jump rope in the most efficient way
Learning different ways to spin the handles
Bonus part - triple unders
Requirements
Any skill level. Lessons are designed to build up the skill of jumping from zero.
Description
Nail down single, double and even triple unders! Crush jumping workouts, develop your coordination, agility, calf and forearm muscles!Course delivered in the easy-to-digest form of short lessons, that can be practiced prior to your workout routine.Take this schooling to the gym. Warm up and play the lesson. Go through the exercises given in that session then move on to your routine. In no time you will see improvement in jumping. A better understanding of the rope will transfer to less energy spent and more fun gained with each WOD. Soon you will be a jump rope ninja!Course is designed for any skill level. We start from the very beginning - how to warm up, how to spin and jump, what equipment do you need. Then we progress to exercises developing an understanding of the rope: hearing, feeling, seeing the cable and handles and how that information will add to overall performance. Once the singles are in your book, we will define double under. Knowing how the movement should be performed will allow us to assess the current level and areas for improvement. From there cleaning the technique up will go smoothly. When the DU's are done in a consecutive way last step will be to do them "unbroken". 

Overview

Section 1: Introduction

Lecture 1 Welcome to the course

Lecture 2 DU are easy!

Lecture 3 Course structure and how to use it

Lecture 4 Equipement - shoes

Lecture 5 Equipement - ropes

Lecture 6 Workout prep - floss band

Lecture 7 Workout prep - CNS activation

Section 2: Let's learn Double Unders

Lecture 8 general warmup

Lecture 9 Jumping and spinning ideas

Lecture 10 How to hold & spinn the rope

Lecture 11 lesson 1 any "unders" starts here

Lecture 12 lesson 2 regular single under

Lecture 13 Lesson 3 SU made easy

Lecture 14 Lesson 4 controlling jumps and spins

Lecture 15 Lesson 5 understanding DU

Lecture 16 Lesson 6 intro

Lecture 17 Lesson 6 planning for success with DU

Lecture 18 Lesson 7 start with DU / kip skipping

Lecture 19 Lesson 8 Combining dubs and singles

Lecture 20 Lesson 9 Different ideas for double spin

Lecture 21 Lesson 10 preparing consecutive DUs

Section 3: Additional materials

Lecture 22 myofascial therapy

Do you use a jump rope to improve your conditioning? working out in a fitness center, CrossFit box, or on your own? If at any point you stumble upon the single or double-under, this course will help you nail them down in no time.