Single Under Guidelines

Keep your feet close together when jumping; Always jump on the midsoles (or balls) of your feet; Strive for a jumping height of about 1/2 to 1 inch off the ground. You will have a hard time accomplishing this if you are a beginner, so start with a slightly higher bound until you achieve a good rhythm and then focus on gradually reducing your bounding height; Keep your knees bent very slightly. If your knees are bending too much, you are likely relying on a jumping motion generated through your upper leg muscles (quadriceps) and this will be more fatiguing as an unsustainable and slow movement. Your goal should be to imagine that you are bouncing by pushing with your calf muscles through your ankles as if you were on a pogo stick; Maintain a tall posture and a neutral spine; Keep your shoulders back and your elbows down and back. This will combat the temptation to flare your arms and hands out too wide to your sides. Take a look in the mirror if you can. Are your hands within a foot or less of your hips? If your hands are too far out to your sides, you are fatiguing your shoulder muscles and rotating the rope incorrectly. This improper form will make it very difficult to do double unders; Keep your upper body relaxed throughout the activity; Keep your hands along your upper hip bone. They should be just slightly in front of your hips or even with your hips. Your hands should not drop below your hip joint; Use your wrists to turn the rope (not your elbows or shoulders); Maintain good breathing rhythm.

30 Day JRDUMC Dave & Srdjan