30-Day Double/Triple Under Challenge
Double-unders are used in training to elevate conditioning of the heart and physical body. But, the double-unders go beyond that being a good form of cardio conditioning. It is a full body movement that includes, and is not limited to the feet, calves, quads, abs, forearms and shoulders. It leads to neurological adaptation and translate to many of the movements performed in the training facility. Box jumps and olympic lifting are two good examples.
Over the course of the 30-day challenge, the training will progressively work towards increasing your ability and capacity. The goal for some will be to perform their first ever double-under, for others it will be to increase their capacity to perform double-unders unbroken in large sets. There will be some that will get their first triple under or increase their ability to perform triple-unders with proficiency.
The foundation of the challenge will be:
Strengthen the muscles used to perform the jump rope movement.
Improve posture, mechanics, and technique when jumping rope.
Reduce or remove the intimidation or frustration of double-unders / triple-unders
How long will each daily challenge be?
The goal is to have the daily challenge be 10 minutes or less. In addition, the challenges can be done pretty much anywhere!
Do I need my own jump rope?
We have communal jump ropes in the training facility. But, it is strongly recommended to invest in a jump rope. Here are a couple of jump ropes that have been tried, tested, and approved:
What does success look like?
This will be in the eye of the athlete. It may be to do a double/triple under. It may be to increase the number of double/triple unders from baseline. And for others, it may be simply to be able to bound with minimal pain.