100 Double Unders, 50 AbMat Sit ups, 200m Run
80 Double Unders, 40 AbMat Sit ups, 200m Run
60 Double Unders, 30 AbMat Sit ups, 200m Run
40 Double Unders, 20 AbMat Sit ups, 200m Run
20 Double Unders, 10 AbMat Sit ups, 200m Run
Runs to be completed with a sandbag or weight plate.
200 meter run
200 meter run
Ankle Stretch on wall: 30 seconds/side
Inch worm + down dog: 30 seconds
Posture: The best posture for double unders is a tight, upright body position. In this position, the calves will end up doing most of the work, acting like springs. As we jump a little higher, there will be some knee bend and quad engagement, but mostly calves.
Bound: Once the correct posture is found, we can start to test out single under height jumps and then double. This short, single under height jump helps us practice rotating at the wrists and not the shoulders. When practicing these, we want to avoid the big, loopy single unders. These will work with singles, but won’t carry over to successful double unders. Keeping the same posture, hand position, and jump mechanics, we can start to open up to the higher, double under height jump.
Prep: 20 hops, 20 singles, 10 high hops, 10 high hops + hip taps, 30 second DU practice
AbMat Sit Ups
There is no wrong way to position the knees during the sit-up, but the different options provide slightly different feels. In both of these, the full range of motion is shoulders to ground in the bottom and shoulders forward of the hips at the top of each rep. When the knees are out in a “butterfly” position with the bottom of the feet pressed together, athletes will be utilizing less hip flexor and more abdominals. When the knees are in, with the bottom of the feet grounded, athletes will be utilizing both the abdominals and hip flexors. No right or wrong option. Athletes should choose the one that come most naturally.
Prep: 5 Abmat Sit ups Knees Out, 5 Abmat Sit ups Knees In
A couple of options of how to position the bag. You may carry the bag on one side of their shoulder during the runs. The downside of carrying in on one side as opposed to across the back is that there is a weight imbalance that will be compensated for during the run. Despite this, you can switch the shoulder they carry the bag on as needed. This position is slightly easier to breathe in. The other option is to carry it across the back. The downside of this position is that it is a little more difficult to get in to, but the benefit of carrying it on the back is that weight is evenly distributed and you will be able to run more comfortably.
Prep: 100 meter sandbag run
20 Double or Single Unders
50 Meter Wreckbag Run
The goal of today is to push for larger sets on the jump rope, using the sit ups as a recovery station. Moving through the sit ups methodically, but without stopping, will help us immediately transition to the bag run. Holding back slightly on the run will allow us to get right to the rope knock out big sets of double or single unders, where a lot of time is made up in today’s workout.