Getting Double Unders Wired.

GETTING YOUR MIND RIGHT FOR DU’s

Double unders are critical in moving your game to the next level in cf wods.  If you haven’t wired DU’s yet, it’s OK.  Don’t stress out about it, it’s like anything else in cf, you will get it down then you will be on to the next thing.  There are several factors that could be affecting you.  I will start with the equipment, then move on to the mechanics, then wrap up with the mental portion of it, which brings it all together. Oh yes, I must mention, that you need to be able to perform du's under every condition, meaning under complete fatigue and after every type of cf movement that impairs your coordination, stamina and overall fitness.  If you are struggling with du's, practice after regular wod, practice, practice, practice!!!! Yes, that means after heavy DL, box jumps, air squats, lunges, heavy squats, cleans, runs, wallballs, thrusters, pullups ETC. Basically any movement that would cause fatigue in your rope swing and/or your legs. You need to be able to think about it as a 'rest' movement bc it's straight bw. Come to think of it, it really is a rest movement.  Performing du's keeps your heart rate up but good conditioning will help you recover quickly. It takes longer to recover from heavy lifts, so in that regard, I think most would agree that it's a 'rest' movement.

Equipment

• Buy your own rope!!  They're inexpensive and you can take with you everywhere you go.

•  Make sure your rope is technically sound.

• Swivels or bearings move efficiently and freely.

• Length is properly measured to your physical features.

•  General measurement of the rope can be accomplished by placing both feet on the rope and lengthen/shorten the rope to the armpits and adjust accordingly.

•  As you get du's wired, you may have to adjust your rope again.  This can be accomplished by standing the rope with 1 foot instead of 2 (it will shorten it a little bit).  This part is different for everyone, i.e. you may need to lengthen the rope instead of shorten it, either way you will know, trust me and more importantly, trust yourself (have some confidence).

Mechanics

• Place your rope handles comfortably in your hands, this differs for everyone, I typically place the end of the handle squarely in the palm of my hand.  This placement will affect the required length of your rope, so when you figure out how you want to hold the rope, check the length and adjust accordingly.

• Hold your hands freely at your waste.

•  Rotate the rope using your wrists, this will come naturally.

• Maintain hollow body position.  The point is to be efficient and use the least amount of energy while performing the movement. JUMP UP AND DOWN ONLY, NOT SIDE TO SIDE OR FORWARD OR BACKWARD. 

• Jump up and down as the rope comes to a complete rotation, start with singles.

• Link singles together and get comfortable.  You should practice linking singles with your eyes closed.  Watch a boxer train on YouTube, they run in place and use many variations to improve their coordination (http://www.youtube.com/watch?v=sSDb5udcP6o)
• Begin alternating single and doubles.
• Keep your mind CALM, even if your body is aching with fatigue.

GET YOUR MIND RIGHT

• One reason I love CF so much, it helps me focus.  This focus allows the existential mind relief from daily stress.
• The focus can be accomplished in many ways; I focus on the movement of the rope, then the timing of my jump.
• Really get into this mental “viewing”.  Use your mind’s eye to focus on the movement of the rope first, then the timing of your jump.
• Practice linking singles together as efficiently as possible. Close your eyes and link singles together.
• Alternate singles and doubles with your eyes closed.  VISUALIZE it.  The double under will take more physical effort than a single. 
• The DU is essentially faster rope speed with a slower jump.  As your coordination improves, so will your timing.
• As you progress, you must really focus on body efficiency of moving up and down only, that means concentrating on UP AND DOWN ONLY, NOT SIDE TO SIDE OR FORWARD OR BACKWARD.
• Do not allow frustration into this movement.  Keep in mind; this is intended for stress RELIEF, not as a stress inducer. 
• STAY CALM, relaxed, breathe deeply and have fun. 
• When you falter, which you will, pause, take a deep breath, shake yourself out and begin again.
• Visualize SUCCESS.

  GOOD LUCK.