Getting Down with Dubs

 

Strength in Conditioning for Monday, February 3, 2014

Aside from the incredible WOW performance from our buddy at SICFIT San Diego that this video showcases, the clip below also demonstrates excellent double under technique. Notice how the athlete maintains his focus at the same point during each set of double unders. This steady gaze helps establish balance, coordination, and focus. Additionally he keeps his focus slightly upward in direction, but without kinking his neck. Where the gaze goes the body often follows, and since we want our chest to be tall during double unders, looking slightly above the neutral line of vision will help us in this task.

The athlete’s arms remain externally rotated and his shoulders are pulled away from the ears. This action keeps our shoulders in a healthy and safe position as well as keeps our arms somewhat relaxed so we can preserve more energy. Also helping to preserve energy in the arms, the athlete featured here centralizes his swing in the wrists only, rather than relying on the entire arm. Finally, notice how with each jump the athlete lands on the balls of his feet and allows his heels to tap the ground before rebounding back into the air, thus relying less on only the calf muscles to propel him upwards.

WARMUP
Jump rope
SKILL
Double under
STRENGTH
Spend 5-7 min building to a heavy 5 rep deadlift
CONDITIONING A
4 Rounds
5 Rep deadlift
3 Burpee long jumps
21 Unbroken jump ropes single or double
3 Minute rest
CONDITIONING B
30 – 20 – 10
LIFE: Russian kettle bell swing + air squat + box step up 20″
FITNESS: Heavy russian swing + jumping air squat + box jump step down
SPORT: full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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