The Double Under: Jumping Rope for CrossFit

CrossFit is one of the fastest growing sports today. CrossFit started in 2000 and has been growing steadily ever since, with over 5000 affiliates worldwide. CrossFit is a series of basic fundamental moves that are performed at high intensity requiring speed, strength, agility and endurance. Exercises included in CrossFit involve gymnastics, weightlifting running, rowing and skipping rope.

Skipping rope in CrossFit is one of the most challenging ways to skip rope. It can also help a person improve their performance in many other CrossFit exercises.

The Double-Under

When skipping rope for CrossFit, competitors must perform a "double under," or DU. A double under occurs when the rope passes under feet twice in one jump. Double unders made their CrossFit debut in 2001 and saw their popularity increase at a competition in 2009.

Initially, many of the participants were unable to complete the exercise because they were unprepared for how difficult it was. Skipping rope may be difficult, but if a person wants to be successful in CrossFit, this is an exercise that must be mastered: double unders are one of 7 exercises that have been included in every CrossFit Games Open and is included in the 2016 CrossFit Open as well.

When performing DU’s in competition, a person must complete a certain number without making a mistake. If they trip or have to stop they are required to start from the beginning. The number of DU’s a person must complete in competition can vary. The gold standard for double unders in CrossFit is being able to perform them nonstop for 2 minutes. However, many Workouts of the Day (WOD) only require performing 25-50 DU’s at a time. The general consensus is if a person can perform that many in training, it will probably suffice in a competition.

Many of the various CrossFit exercises require speed, coordination, balance, and explosive power. Double unders improve each of these and can be applied to other WOD exercises. DU’s also help to develop midline stability, which is a key component in the majority of CrossFit exercises.

Double unders are especially useful for Olympic lifting, cleans and the push press. These movements require explosive hip movements, which is developed when performing DU’s.

Equipment: Choosing the Proper Rope

Ropes come in different sizes. Here are tips on choosing the proper sized rope:

1. Step on the center of the rope
2. Pull the rope up to your armpits
3. The edge of the rope should come up to your armpits
4. Ideally the rope should be six to ten inches above your head when skipping

In order to complete double unders successfully, a certain type of rope must be used. When choosing the perfect rope, here are some things to look for:

• Cable quality. Ropes usually have nylon or vinyl coatings. Nylon is the more popular of the two because it is durable and lasts longer.
• Comfort. The rope should have a good grip and turn quickly and smoothly.
• Lightweight. Double unders are a high intensity exercise that require the arms and wrists to move very quickly. To keep the upper body fresh, a lightweight rope is recommended.
• Durability. Being able to use the same rope both indoors and outdoors is a plus.
• Versatility. A rope may need to be adjusted slightly after a few workouts in order to obtain the optimum length. Purchasing a rope that may be resized is a wise investment.

A rope can also be chosen based on a person’s height:

Length of Rope	Height of Jumper
7 feet	4'8" and under
8 feet	4'9" to 5'0"
9 feet	5'1" to 5'8"
10 feet	5'9" to 6'2"

Mastering the Double Under

It takes time, practice and a lot of patience to master DU’s. Once a person has the proper rope, they can try the following tips:

Learn the basics.Being able to jump comfortably with singles is key. Practice jumping faster with single jumps to help improve timing, coordination and footwork. Aim for 100 jumps in 60 seconds or less.

Vary your speedPractice speeding up the rope and slowing it down without stopping. This teaches a person how to control the rope and their movements

Practice skipping and running in place.Skipping rope in this manner looks like a person is literally running in place. It will also help to increase footspeed:

• Start with basic jump
• Increase the speed
• Raise right leg high as if running, with left leg low
• Raise left leg high with right leg low

Try your first double under. Once a person can vary their speed and skip rope quickly, they can try their first double under:

• Take 5-10 single jumps
• Speed the rope considerably by whipping wrists forward
• Keeping legs straight, jump 2-3 inches higher than normal to ensure it goes under twice
• Perform single jumps for 3-5 repetitions
• Attempt another double under

Double unders require slightly different mechanics than single skips:

Use your wrists. The turning of the rope comes primarily from the wrists. Keep shoulder movements to a minimum.

Keep your hands low. Make sure your hands are below the ribcage and slightly in front of your torso. Raising the arms too high will raise the rope, causing it to catch on your feet.

Don’t kick your feet back. Jump straight up and straight down in the same spot to prevent tripping.

Work on timing. As the rope is coming down, be ready to jump quickly. Jumping too early will throw the timing off and cause a person to eventually trip.

Listen to the rhythm. Double unders have a distinct, repetitive sound: the rope hits the ground twice, then the feet hit the ground. The sound is constant and doesn’t change. Practice by listening for the beat.

Look forward. Keeping your head up and staring at one spot in front of you will help to keep the body in line. This will also help maintain focus and eliminate distractions.

Practice daily. The only way to master double unders is to practice daily.

Double Under Routines

Here are a few great CrossFit routines that feature double unders¹

Note: the weights listed are the maximum weight a person should use for that particular exercise. Less weight can be used for those unable to perform exercise with the weight lifted. Consult with a physician before performing any of these exercise.

Routine #1

• 10 thrusters w/ 135 lbs max
• 50 double unders

• 8 thrusters w/ 135 lbs max
• 40 double unders

• 6 thrusters w/ 135 lbs max
• 30 double unders

• 4 thrusters w/ 135 lbs max
• 20 double unders

• 2 thrusters w/135 lbs max
• 10 double unders

Routine #2

• 50 double unders
• 21 kettlebell swings at 55 lbs. max
• 12 pull-ups

Routine #3

• 10 front squats w/155 max
• 50 double unders

• 8 front squats w/155 max
• 40 double unders

• 6 front squats w/155 max
• 30 double unders

• 4 front squats w/155 max
• 20 double unders

• 2 front squats
• 10 double unders

Routine #4

• 21 Box Jumps (or step ups)
• 50 Double Unders
• 15 Box Jumps
• 15 Push Press

Routine #5

• 50 Double Unders
• 9 Box Jumps
• 9 Push Press
• 50 Double Unders

These workouts can be quite challenging, but for some, the double unders are used to recover between exercises.

Double Unders for Recovery

CrossFit can push a person to their physical and mental limits. Being able to recover between exercises is key, and many competitors have been able to "rest" while doing double unders.

Here are tips on how to rest and recover while performing DU’s:

1. Jump higher. Jumping higher allows a person to slow down their double unders. The higher a person jumps, the less energy they will expend overall.
2. Breathe. As a person’s conditioning improves, the body will become more efficient and use less energy when performing exercises like double unders. Deep breathing while performing double unders can help a person relax and get a little "rest" before the next exercise begins.

CrossFit is the ultimate challenge for many fitness enthusiasts. Mastering the jump rope and double unders in particular will help a person improve in all areas of CrossFit and get in excellent shape at the same time.

Check out DynaPro Direct’s range of professional grade fitness equipment to endure every part of your performance, then success is within your reach.

Source: https://www.dynaprodirect.com/blogs/articles/the-double-under-jumping-rope-for-crossfit

Jump Rope for Boxing and Skipping Routines for Boxers

Want to “float like a butterfly and sting like a bee” like Muhammad Ali? If so, one of the first things you must do is learn how to skip rope. Next to boxing gloves, a jump rope is a must-have for anyone interested in boxing.

The jump rope has been used by fighters for decades: Joe Louis, Jack Dempsey, Sugar Ray Robinson Roberto Duran, Rocky Marciano and Gene Tunney all mastered the art of jumping to help improve their boxing skills. Ali was known as the best jumper of all big men when he was in his prime. Modern fighters have continued to master the art of skipping rope, with boxers like Floyd Mayweather and Mike Tyson leading the way.

Boxers like, Mayweather prefer a PVC cable as opposed to a wire cable for the weight, speed, and control benefits.

The Importance of Skipping Rope for Boxers

Boxing requires many skills that skipping rope can provide. Here are some of key benefits of skipping rope for boxers:  

Improved footwork. Having good footwork is mandatory for boxers. As the opponent throws jabs, combinations and uppercuts, good footwork will help a person avoid these punches without losing their balance. Good footwork will also help a boxer maintain their center of gravity, which enables them to throw effective counter punches.  

Endurance. Skipping rope is a high intensity exercise that requires a person to move quickly throughout the exercise. The same philosophy applies to boxing. Moving quickly is important, especially in the later rounds when fatigue sets in.

Increased speed. The faster a person can skip rope, the faster they may be able to move in the ring. This is critical when trying to land (or avoid punches.)

Improved timing and coordination. Skipping rope activates many fast-twitch muscles that are important for boxers. For example, the wrists are used to turn the rope quickly, which can translate into throwing quick jabs, combinations, and uppercuts. Skipping rope can also help a person move from one foot to another to dodge punches without losing their balance.  

Increased punching power. Boxers who are off balance tend to throw ineffective punches that lack power. Jumping helps boxers remain balanced when throwing punches, thus making them more potent.

The Speed Rope

In order to jump like a boxer, the first step is finding the appropriate rope.
There are many types of ropes available, but the speed rope is the preferred rope for fighters.

Speed ropes are lightweight, thin and spin easily, matching a boxer’s rhythm and their movements in the ring.

The length of the rope is also important and can vary depending on a person’s height:
 

Length of Rope	Height of Jumper
7 feet	4'8 and under
8 feet	4'9" to 5'0"
9 feet	5'1" to 5'8"
10 feet	5'9" to 6'2"

One way to determine the correct rope size is by placing one foot on the center of the rope. If the handles reach up to armpit length, it is a good fit.

Once the appropriate rope has been obtained, a person can learn to skip like a boxer.

Skip Like a Boxer

In order to skip rope like a boxer, it’s important a person master the basics first.

Beginner basics. Patience is key when learning to skip rope. Mastering the fundamentals and increasing stamina is key before attempting jumps that are more complex.  

Initially, aim for jumps of 20 second intervals. As you become more proficient, jump for one minute intervals, then two, and finally three minute intervals. Resting for 30-60 seconds between each set will simulate rounds.

Resist the urge to swing your arms.
Keep your arms close to your sides and use your wrists instead.  

Stand up straight and look forward. Some beginners hunch over because they feel the rope will hit them in the head. A proper sized rope will go over a person’s head easily.

Jumping a few inches off the ground is ideal. Jumping too high may put unnecessary stress on the knees and other joints of the lower extremities such as the ankles, hips, and feet.

Avoid the double bounce. The double bounce occurs when the rope skipping is too slow. Eliminate this bad habit by speeding up the rotation of the rope.

Land on the balls of your feet. Do not let your heels touch the ground while skipping. The phrase “keep you on your toes” means to stay alert and able to think and move quickly. The same applies to skipping rope: Staying on the balls of your feet allows you to jump quickly and effortlessly.  

Relax your upper body. Keeping the upper body relaxed will minimize any undue stress on the back and shoulders.Once a person has mastered basic skipping and has improved their conditioning, they can begin to learn advanced jumping skills that boxers frequently use.

Advanced Skipping

The following variations are extremely popular among boxers and are staples in their training regimen:

Running in place

Skipping rope in this manner looks like a person is literally running in place:

• Start with basic jump
• Increase the speed
• Raise right leg high as if running, with left leg low
• Raise left leg high with right leg low

Note: Raise knees higher for a more intense jump.

Side Swing

• Start with basic jump
• Put hands together and swing arms down the left side of the body
• Swing rope down the right side
• Spread arms to jump again
• Repeat for desired reps

Side to Side

 

• Start with basic jump
• Jump from side to side

Note: Increase the distance of the side jump to increase the intensity.

One legged hops

• Start with basic jump
• Jump twice left leg, keeping right leg in the air
• Jump twice on right leg, keeping left leg in air
• Repeat

Criss-cross feet jumps

• Start with basic jump
• Cross feet right foot in front of left
• Return to normal position
• Cross left foot in front of right

Criss-Cross with hands

• Start with basic jump
• Cross arms at elbows while rope is on downward swing
• Jump through loop
• Uncross arms on next downward swing
• Repeat

Double-unders

• Start with basic jump
• Increase speed of swings
• Jump and swing rope faster to ensure rope goes under feet twice

Note: Beginners may have to jump higher to ensure the rope goes around twice, but as they become more proficient, that will not be necessary.

Scissors

• Start with basic jump
• Jump and land with right foot in front of you, left foot behind you
• Repeat with left foot landing in front, right foot landing behind you
• Repeat

As a person becomes proficient in these various moves, they can create several routines that will help them improve their boxing skills.

Top Rope Skipping Routines for Boxers

While many boxers use skipping rope as a warmup for their workout, skipping rope can be combined with other exercises to create an effective, high intensity workout.

Workout #1:Rounds

Skip rope for same length of time as a boxing match:

• Jump rope 3 minutes
• Rest for 60 seconds

• Jump rope 3 minutes
• Repeat for 6-8 rounds

Note: Incorporate a variety of skipping styles to simulate the varying intensity that would be felt in the ring (double-unders, one leg hop, scissors, etc.)

Workout #2: One Minute Punching intervals

• Jump for one minute
• Immediately put on gloves and punch heavy bag for one minute
• Rest for one minute

• Jump for one minute
• Punch heavy bag for one minute
• Repeat

• Perform 5-8 sets 

 

 Workout #3: Strength Training

• Perform normal strength training routine
• Jump rope at easy pace for 60 seconds between sets

Workout #4: Jogging/Roadwork

Boxers do a lot of running, but may be unable to get outside due to bad weather.Perform 20-30 minutes of high intensity jumping to simulate running outside. Incorporate a variety of skipping styles (double-unders, one leg hops, scissors, criss-cross, etc.)

Workout #5: Conditioning

Perform the following exercises in order.

• Jump rope for one minute
• Pushups for one minute

• Jump rope for one minute
• Sit-ups for one minute

• Jump rope for one minute
• Squats for one minute (bodyweight)

• Jump rope for one minute
• Back extensions for one minute

• Rest for 2 minutes and repeat
• Perform 2-4 sets

Note: Keep rest to a minimum to simulate the rigors of an actual boxing match.

Minute for minute, skipping rope is a high intensity exercise that burns more calories than practically every other exercise. It is excellent for conditioning and is a must for boxers of all levels if they want to achieve any type of success in the ring.

Source: https://www.dynaprodirect.com/blogs/articles/132501251-jump-rope-for-boxing-and-skipping-routines-for-boxers