Apr 6th, 2012
By Mike Minium
K-Star connecting the dots between jumping rope and the Olympic lifts
The video above is a nice little synopsis of proper body positioning in the double-under (a dreaded movement for many). The bigger point of the video, however, is that in your training there are no throwaway movements. Think that double-under isn’t all that important, or the burpee is just about getting it done no matter what it looks like? Think again.
If you’re struggling with the double-under, don’t compound the situation by piking or kicking your heels behind you (known as donkey kicking). Why? Because then you’re creating a default movement pattern that will be really, really hard to undo after a few hundred reps. Focus on proper positioning, and then repeat that positioning under time, load, or with speed thousands and thousands of times until the right way to do a movement becomes the default way. If you do it wrong, stop immediately, take a step back, and slow it down so that you can get it right.
And finally, don’t dismiss these simpler movements; they often serve as gateway skills toward more advanced movements (particularly when it comes to trunk stability, or midline stabilization, if you prefer).