Double Under Drills (with video)
Double Unders is a rather easy skill to learn and yet so many people struggle with them. I'm going to write an entire article on just the importance of Double Unders as a deeper tool of understanding how to learn and self-discovery, but that's later.
Originally I've learned the drills below from Buddy Lee seminar years ago and they have been the most productive and simple ones. Triple Unders are not that difficult once you can do 30-50 Double Unders in a row, just requires some practice. We're going to address them as well.
The Double Under & Triple Under Drills:
Note: Try and do this fresh - the higher the skill level of a task - the earlier in training it should be done. If you're already proficient and just practicing - then doing it after your workout is okay. Put the jump rope down after each step, so you're not holding on to it. Otherwise frustration can set in resulting in death grip, anger, etc...
Step 1: 20 Single Unders
Step 2: Run in place with a jump rope for 20-30 steps
Step 3: (Optional - not in video) 5 Single Unders + 1 High Single Under (slow down the jump rope to give enough time to turnover and land).
Step 4: Five Single Unders and 1 Double Under attempt (doesn't matter if it's successful or not - still count it as an attempt even if not much happened). Repeat 5 times for 25 SU's total & 5 attempts. Ideally continue jumping the entire time
Step 5: If Step 4 is completely unbroken - Do 5 SU's & attempt 2 Double Unders (no singles in between). Repeat 5 times. If Step 4 was broken up at any point (missed on DU's or SU's) - then repeat Step 4.
Step 6: If both Steps 4 & 5 were unbroken - Do 5 SU's & attempt 3 Double Unders (no singles in between as well). Repeat 5 times. On a perfect day when you're proficient, you'll do 5+1, then 5+2, then 5+3 Double Unders all unbroken. If Steps 4 or 5 were broken up - repeat the one you have messed up on.
Step 7: Put the jump rope away. Only do 3 sets of actualy Double Under practice.