Jump Rope Challenge

Jump Rope Challenge

Challenge Details

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.  

Daily Goals

1

Day One: 10/01

Challenge Baseline Workout: 1 minute of Max Double Unders


If proficient in DUs,  do the 1 minute Max DUs.  Then, rest as needed.  After rest, 1 minute of Max Triple Unders.


Notes: If you go unbroken for the full minute, keep going!  Establish a max number of unbroken Double-unders.
2

Day 2: 10/02

Stretch calves between sets.  Movements can be weighted or unweighted.

  • 3 sets of 10 calf raises

  • 3 sets of 10 seated dorsiflexion

  • 3 sets of 10 ankle articulations

  • 3 sets of 10 wrist articulations

https://youtu.be/e8uTByMdGaI

3

Day 3: 10/03

3 Rounds

  • 3 sets of 25 plate hops

  • 3 sets of 20 meter heel walks 

  • 3 sets of 10 meter side walks 

  • 2 sets of 20 high plank ankle extensions.  Focus on keeping hips inline with shoulders and core engaged. 

Plate hops: control bound from floor to top of bumper plate or elevated service (~3” to 4”).  Keep heals off the ground the entire time. This could be a bumper plate, curb, step, etc.  For those with foot issues, perform slow and controlled.


Heel walks: With feet positioned in natural walking stance, walk with toes and ball of the feet up off the ground.  Really pull those toes up!


Side walks: With feet positioned in natural walking stance, walk on the outer side of the foot.  Only the side of the foot and pinky toes should be in contact with the ground. 


High plank ankle extensions: Start with wrist stacked under shoulders, feet together, and body in full alignment from shoulder to hip to knee to ankle.  Maintaining proper bracing, push through the ball of the feet to extend at the ankle.  The shoulders will shift forward of the palm/wrists. Return back to starting position and repeat for defined number of repetitions.  
4

Day 4: 10/04

Accumulate 50* reps or attempts (one of the following):

  • Beginners: Penguin Hops, Tall Singles with a weighted rope,

  • Intermediate: Single, Single, Double rhythm or Double Unders

  • Advanced: *25 triple unders attempts

  • Bounding issues: without a jump rope perform slow controlled bounds with a focus on keeping the heels off the ground.


Gastroc and Soleus Stretch afterwards


Positioning: Focus on the positioning of the body.  

  • Hands slightly forward of hips

  • Upright torso, shoulder blades down, and a braced core

  • Elbows AND Hands in close to the body

  • Rotation initiated at the elbow, but maintained by articulating at the wrist (not elbow)

  • Feet together or slightly staggered

  • Bound on the ball of the feet


Practice, Practice, Perfect Practice!  The only way to get double-unders or triple-unders is to commit to the practice. 


5

Day 5: 10/05

1:00  minute each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash

https://youtu.be/Pw03vTQvnoc




6

Day 6: 10/06

Yesterday you bounded and today we have a good amount of running.  So, we are going to take care of our legs again with some smashing.

1:00 each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash


7

Day 7: 10/07

Make a note of the movements.  This is different movements than Day 5.  

Accumulate 50* reps or attempts (one of the following):

  • Beginners: Tall bounding w/light par of dumbbells (or something with 5-10lbs of weight

  • Intermediate: Penguin Hops w/2 taps

  • Advanced: Penguin Hops w/3 taps

  • Bounding issues: low amplitude speed hops


Gastroc and Soleus Stretch afterwards


8

Day 8: 10/08

Back to some strengthening exercises.

Stretch calves between sets.  All leg movements are per leg.

  • 2 sets of 10 weighted calf raises;

  • 2 sets of 10 weighted dorsiflexion

  • 1 sets of ankle articulations: write the abc’s with your foot

  • 1 sets of 100 clasped wrist articulations


9

Day 9: 10/09

Stretch calves between sets

  • Max duration: 10s hold in end range calf range + 5 calf speed raises.  Continue until fatigue.

  • 2 min Bounding

    • Beginners: Penguin hops

    • Intermediate: Double-unders

    • Advanced: Single, Single, Triple

    • Bounding issues: low amplitude speed hops

10

Day 10: 10/10

Week 1 was primarily about strengthening and preparing the muscle groups, joints and ligaments for the physical demand that is involved with bounding (double and triple unders).  This is foundational.   


Week 2 will continue to have strengthening exercises that will be secondary to more utilization of the jump rope.  To improve with the jump rope, core strength will be incorporated. 


1:00 each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash

11

10/11: October 11th

Perform 8 rounds of 20s of work + 20 of rest.

  • Beginners: Invisible Rope (simulate performing dubs without a rope)

  • Intermediate: Double-unders

  • Advanced: Single, Single, Triple

  • Bounding issues: low amplitude speed hops


12

Day 12: 10/12

3 sets:  Spread the 3 sets throughout the day

  • 1 sets of ankle articulations: write the abc’s with your foot

  • 1 sets of 100 clasped wrist articulations

13

Day 13: 10/13

The Day's Programming
14

Day 14: 10/14

1:00 each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash

  • Gastroc Stretch (foot high)

  • Soleus Stretch (foot low w/knee punch)

15

Day 15: 10/15

Perform 8 rounds of 30s of work + 30 of rest.

1-to-1 Work-Rest

  • Beginners: Invisible Rope

  • Intermediate: Double-unders

  • Advanced: Single, Single, Triple

  • Bounding issues: low amplitude speed hops


16

Day 16: 10/16

Stretch calves between sets

  • Max duration: 10s hold in end range calf raise + 5 calf speed raises.  Continue until fatigue.

  • Towel Scrunch -- 5 sets per side -- https://youtu.be/3jnlFsvWoTE 

17

Day 17: 10/17

Day off!  We are now on the back half of the 30 day jump rope challenge.  The first half we focused primarily on developing strength and capacity.  The second half, we will be focusing on improved bounding aka Double-unders and Triple-unders.
18

Day 18: 10/18

Beginner: 25 successful double-unders for time
Intermediate: 75 successful double-unders for time
Advance: 25 successful triple-unders for time
19

Day 19: 10/19

1:00 each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash


Exercises

  • 2 sets of 10 calf raises; stretch calves between sets.

  • 2 sets of 10 seated dorsiflexion

  • 2 sets of 10 ankle articulations

  • 2 sets of 10 weighted wrist articulations

20

Day 20: 10/20

3 min Bounding

  • Beginners: Invisible

  • Intermediate: Double-unders

  • Advanced: Single, Single, Triple

  • Bounding issues: low amplitude speed hops


21

Day 21: 10/21

8 Rounds

  • Beginners: Singles

  • Intermediate: Singles

  • Advanced: Doubles

  • Bounding issues: low amplitude speed hops

Each Round is  20s of work + 20s of rest.  

22

Day 22: 10/22

1:00 each leg

  • Soleus Smash

  • Gastroc Smash

  • Back of Knee Smash

  • Above Knee Smash

  • Bottom of Fee Smash

23

Day 24: 10/24

Rest day

Challenge Workout Details

The following is the benchmark workout that the Jump Rope Challenge is using to gauge your overall improvement at the end of the challenge.

Max Double Unders: 1 minute

Perform as many double unders as possible in 1 minute


If you go unbroken in the 1 minute, go for max number of double unders unbroken with no time limit.

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Initial Workout Dates:
Oct. 1, 2021-Oct. 4, 2021
Final Workout Dates:
Oct. 30, 2021-Nov. 2, 2021

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Challenge Info:

Jump Rope Challenge

Dates: Oct. 1, 2021 - Oct. 30, 2021

Reg Deadline: Oct. 31, 2021

Participant Standings

Registration: Free

Register - Members
Note: This challenge is only available to members of PhysWell Fitness and Rehab