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JUMP ROPE & DOUBLE UNDERS

OBJECTIVE: To use jump rope as a vehicle to build strong mechanics, body awareness, and athleticism in athletes of all backgrounds. 

FORMAT: 3 sessions/week, with the option of adding a fourth. 

+ Programming takes less than 30 minutes and can be a short stand-alone session, or can be added before or after a Pharos Class. You’re the boss, applesauce! 

TRACKING PROGRESS: We will be checking-in via video update weekly to ensure that athletes are receiving specific coaching that is tailored to their unique needs. 

EQUIPMENT NEEDED: A jump rope that is the proper size/length makes a world of a difference. 

  • To measure, step on the rope with one foot and hold the handles up against your body. They should sit within an inch of nipple-line. A little too long is okay, but too short makes getting started tricky. 

CONTACT ME: (505) 977-6287. I can’t wait to hear from you!

VIEW PROGRAM HERE

Please see the link above for the excel sheet for your complete program and links to any exercises you may need. Let me know if you have any questions as we get going!

AND DON’T FORGET YOUR PROGRESSIONS + CUES!

PROGRESSIONS

  • Single Under (Position work)

  • Tall Single Under

  • Penguin Drill 

  • Tall Singles + 1 Double 

  • Single Single Single Double 

  • Single Double Single Double 

  • Linking Doubles

  • Triples

REMEMBER POSITION CUES!

  • Feet right under hips 

  • Shoulders Back

  • Grip (first finger, thumb, middle finger does most of the pinching)

  • Palms forward and in front of your body

  • Find your zen

  • 4 jumps per inhale 4 jumps per exhale 

MOVEMENT CUES

  • “Stab the Floor”

  • Figure Eights with Wrists 

  • Tall Hollow body 

  • Drum Roll beat 

COMMON FAULTS TO AVOID

  • Hands behind body

  • Shoulders forward 

  • Moving from arm instead of wrist 

  • Upper back arched

  • “Tuck Jump”

  • “Pike Jump”

  • “Donkey Kick”

  • Holding Breath