Improve Your Double Unders

Hello! This double under program is only 2 times a week, for 6 weeks. Other Train Your Weakness programs are 3 times a week. This lower volume program is designed with your calf and foot health in mind. We highly recommend that you do NOT skip the warmups and prehab sections of each training session. Your feet are so important to your overall health as an individual and an athlete. Treat them right! If you need help knowing what type and size of rope to use, check out this link below! https://www.youtube.com/watch?v=BScFuZebYeI IMPORTANT: All written movement cues and video examples can be found under "TIPS" If you have any questions about this program or want video review help, email: support@trainyourweakness.com All billing issues to support@trainheroic.com Happy Skipping! - TYW Team

Warm-Up (3min)

Set up 2 cones 10 meters apart, perform all the below drills in 2 x 10m lots: - Walking on toes - Walking on heels - Exaggerated heel to toe walk - Walking toe sweeps Coach's Notes: Every session will include a warm-up to prime the calves and feet for the volume to follow, feel free to extend this session if time permits. Focus on executing each drill properly and “feeling” a dynamic stretch of the balls of the feet and calves.

Double Unders

1 x MAX

Prep (5min)

3 rounds: 30 small hops, jump up to a raised surface about 2inch high (45lb barbell plate) 5 box jumps to 20”, step down after each jump. Coach's Notes: The prep session aims to expand on the warm-up above by performing more dynamic movements to prepare the calves and feet for the session in a safe manner. It also aims to elevate the heart rate to prime the body to work.

Conditioning (2min max)

100 perfect single unders with jump rope. Movement Cues: Focus on replicating the same jump & rhythm every skip. Look straight ahead Shoulders relaxed Hands near hips Palms facing out with a relaxed grip high on jump rope handles Spin from the wrist only. Hear the rope contact the ground 6inches in front of your toes every rep Coach's Notes: Laying the foundations for double unders by ensuring correct mechanics in the single under. If you can, use your camera phone and film these reps, notice if you see anything wrong with your technique that you didn’t feel.

Specific 1 (3min)

50 rotations wrist/rope rotations on each hand. Do not jump during this drill. Coach's Notes: A common mistake with double unders is athletes’ wanting to use their whole arm to control the rotation resulting in a large windmill motion, this is not only inefficient but will send the rope off course. The focus of the drill is to teach you to rotate the rope using the wrists only and keep the upper body nice and relaxed throughout the entire movement.

Specific 2 (5min)

5 Rounds: 25 second PVC Jump Drill Rest 35sec Coach's Notes: The PVC Jump Drill teaches the athlete proper elbow (behind the ribs) and hand placement (relaxed near hips), to maintain relaxed shoulder and composure without the pressure of having a jump rope.

3 rounds: - 20 controlled calf raises on a step (feet directly below hips) - 30 second calf stretch each side - 20 band resisted calf flexion Coach's Notes: A brief strength session focused on strengthening and lengthening the calves. The stronger your calves the less likelihood of injury and also increased endurance for double unders.

Prehab (4min):

Lacrosse ball under calf – Point and flex at least 100sec each leg. Coach's Notes: Injury prevention is so vital to success. Perform this now or be on the sidelines later.

200m easy jog 20 reps of rotating back and forth slowly from weight on heels to toes 20sec gentle static calf stretch each side Coach's Notes: Every session will include a warm-up to prime the calves and feet for the volume to follow, feel free to extend this session if time permits. Focus on executing each movement properly and “feeling” a dynamic stretch of the balls of the feet and calves.

3 rounds: 50 single unders with jump rope (or 60secs of attempts) 10m out and back walking toe sweeps Coach's Notes: The prep session aims to expand on the warm-up above by performing more dynamic movements to prepare the calves and feet for the session in a safe manner. It also aims to elevate the heart rate to prime the body to work. Focus on the proper mechanics of the single under rather than just going through the motions.

3 rounds: 20 Power Jumps Rest 1min between Coach's Notes: Teaching the athlete the correct rhythm and height for double unders without the stress of a rope. The aim is to ingrain correct movement patterns – the jump, and body positioning.

4 rounds: 20 Penguin Jumps Rest 1min between Coach's Notes: Teaching you the correct rhythm, cadence and height for double unders without the stress of a rope. The aim is to ingrain correct movement patterns – the jump, and body positioning.

3 rounds: 20 controlled single leg calf raises on a raised step Coach's Notes: A brief strength session focused on strengthening the calves. The stronger your calves the less likelihood of injury and also increased endurance for double unders.

2 rounds: 30 sec calf stretch each side 30sec Lacrosse ball under the centre of your foot – point and flex foot. Coach's Notes: Injury prevention is a big aspect of this program, DO NOT skip this step.