Proper hand placement is extremely important for double unders. Why!? Well, improper hand placement can lead to fatigue and mistakes. Ideally, you want to make sure that your hands are right by your hips during your double unders. One of the most common mistakes we see is the tendency to hold the arms out wide. This usually comes with tight, shrugged shoulders which restricts movement and causes lots of shoulder fatigue! It can also lead to unnecessary mistakes. As your arms go out, the rope gets shorter and shorter, so you either have to jump extra high or the rope will eventually hit you in the shins. Not a fun time!
So what do we do about this? Here are some tips to help you nail the proper hand placement.
#1 - Film yourself or watch yourself in a mirror.
Hearing a correction from a coach can be helpful, but when you actually see yourself and watch your own technique, it helps you really understand what needs to be fixed. Watch for relaxed shoulders and hands that are only about an inch or two away from your hips.
#2 - Shorten your rope.
At first, this can feel uncomfortable. If you’re used to holding your arms out wide, shortening your rope will force your hands in toward your hips (or else, your rope will hit your shins!). This will teach your body the proper technique very quickly through constant feedback. Tip: Make sure to shorten your rope in small increments, not all at once.
We hope that these tips will help you make progress toward unlocking your double unders!!
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To learn more on how to unlock your double unders check out our other articles...