Double-Under

Establish position

• Hold the handles of the jump rope with a relaxed grip.
• The grip should be towards the end of the handles, allowing for better control and wrist movement.
• Keep the elbows close to the body, pointing downward.
• Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward. 

:20 High Singles

• Focus on  timing wrist speed

:20 Fast Singles:

• Focus on wrist rotation and quicken the pace of the jump rope

:20 Alternating Feet:

• Focus on enhance footwork and coordination.

:20 Single-Single-High Single

• Focus on controlling the cadence and wrist speed 

:20 Single-Single-Double

• Focus on speeding up the wrist for the double 

:30 Practice 

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DB Push Press | tell, show, do, check

0:20 crush grip shoulder press

5 dip + hold (no weight)

• Look for athletes to keep chest vertical, and only push the knees forward for the dip

5 dip + stand (no weight)

• Look for athletes to aggressively squeeze the legs and glutes when they stand

3 dip + stand w/ DB (each arm)

• Look for upright torso, and aggressive extension

3 DB push press (each arm)

• Look for athletes to stand before pressing the DB
• Hold top position and look for bicep to be by the ear

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