Jump Rope – double under
Автор: Egor Mishutin
Загружено: 2026-01-17
Просмотров: 3
Описание:
Jump Rope – double under is used by runners to develop explosive ankle stiffness, coordination, and reactive strength. The double rope rotation increases neuromuscular demand and improves quick ground contact, which supports running economy, speed, and resilience of the lower legs.
Instructions:
Hold the rope handles with elbows close to the body and wrists relaxed. Jump slightly higher than in regular skipping while keeping the body upright. Rotate the rope twice under the feet during one jump using fast wrist action. Land softly on the balls of the feet and maintain a steady rhythm.
Avoid common mistakes:
• jumping too high and losing rhythm
• landing heavily on the heels
• turning the rope with the arms instead of the wrists
• excessive tension in the shoulders
Variations:
• single double unders between regular jumps
• alternating single and double unders
• slower controlled attempts
• short burst sets
• reduced jump height focus
Target muscles: calves, ankles, quads, core
Equipment: jump rope
Exercise mode: plyometric
Difficulty: advanced
More information: https://team42.ae/library/exercises/j...
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