Your video will begin in Triple Under Tutorial Posted on Tue, 21 October 2014 in Double Unders by Wodnation 386 Views 0 0 Hi, Dave here with Cross Rope. And I’m at Cross Fit West Jax to give you a triple under tutorial. Now if you look around there’s a lot of people demonstrating triple unders. Watching somebody else do it isn’t sufficient. To be able to learn the tips, progressions, and drills that are going to help you to do triple unders. So I’m going to go through more in-depth tutorial and explain some drills and some techniques that may help you out in learning how to do your triple unders. Essential Concepts Now when you’re making a transition from double unders to triple unders, there’s two primary differentiating factors that you need to be concerned with. The first one is the relationship between bounding and wrist speed. So, it may seem like common sense, but if you want to turn two rotations into three rotations you’re either going to have to jump high so that you are going to have enough time to get that rope around the third time. Or you’re going to need to move your wrist faster with the same vertical height. Now as you become more proficient in your first learning needs, it’s most likely going to be a combination of those two factors. The second key point in that transition from doubles to triples is the change in cadence. With double unders, the way that I teach it is I have people verbally say - jump 1,2, jump 1,2, jump ,2. And it mentally reinforces the proper cadence for double unders. For triple unders, the cadence changes to - jump, 1,2,3, jump 1,2,3… If you try to stick with that double under cadence when you are transitioning to triple unders, it’s going to throw off your timing. Common Errors I want to start by addressing five common errors that I’ve seen in a transition from doubles to triples. The first one has do with bounding height, which kinda like we talked about is one of the important concepts to grasp. And there’s not a lot of effort and focus on that explosive bound to generate enough vertical clearance. The second one is the wrist speed. And some athletes have a hard time knowing what a fast enough wrist speed is. And there’s not a real good rope-body awareness. So they don’t a good feedback from the rope to get it around three times. The third one has to do with the change in cadence. So, if you stick with the double under cadence where there’s sort a natural pause where you would normally jump, and you make that pause when you’re trying to get the third rotation, you’re not going to get the rope round fast enough. It needs to be 1,2,3 in succession. There can’t be a pause in there. Likewise, some athletes go into panic mode and so when they try to get that third rotation, they rush. They rush the wrist and now the wrist get ahead of where the rope is and the rope will go slack and won’t be to make it all the way around. The final area that I want to touch upon is balance. And it often affects athletes transitioning first from singles to doubles because of the fact they are not wanting the proper position to explode back up consistently. This is augmented when you try to do consistent triple unders because you’re jumping higher and you’re focusing on a lot of other factors. So it’s very important to be aware that you’re in a balanced position so that you’re not jumping all over the place. Drill Progressions Now here’s where getting to the instructional portion where I give you a couple of drills that you can use to get the prerequisite rhythm, timing and body positioning that’s going to help you learn triple unders properly. Now the first bounding drill is no different than from you might practice for a double under drill and oftentimes an analogy is a pogo stick. So, you want to make sure that you’re nice and tall, the explosion is through your ankles, there’s minimum knee flexion. But for triple unders remember you want to generate as much height if you can. So want to start nice and easy, hands in position, nice and easy on your toes, and then gradually increase your bounding height without increasing the ground contact time ‘coz you need to make sure that you’re getting off the ground quickly. Once you got that drill down, you have to add one element. Like I said, with doubles you’re counting 1,2 when airborne - 1,2,1,2,1,2, you just need to to change that to a 1,2,3 count when airborne for triples. So starting with your bounce - 1,2,3,1,2,3,1,2,3... If you can reinforce that cadence on your mind, and youre going to feel the rope through your wrist, your wrists are going to do what your mind is telling them what to do. Although the cadence is different for doubles, one drill that you can use to condition and learn the faster wrist is important for triple unders is accelerating double unders. So challenge yourself to start slow and consistent, and gradually pick up the pace. Just focus on the feel of the rope and moving your wrist faster. And this going to actually entail a lower drop as your wrist gets faster. You can start with a consistently high bound for singles, and then doubles, and then try to get it around 3x. When you’re first running triple unders, you want additional technique that you can employ. You want a mini tuck. And the reason that you want to do this is just to generate additional vertical clearance. If you’re not bounding high enough yet or if you have not developed that wrist to keep it around 3x. Remember, lifting your legs is not optimal or efficient movement. This is to help you establish enough clearance between your feet and the ground to initially gain confidence. Hopefully that gives you a point of reference and some ideas and tips and progressions that you could utilize to actually help you learn triple unders aside from just watching other people do them. Remember the key elements are that you need to have good technique for both single unders and double unders as a perquisite to becoming successful at triple unders. And you also want to have a good understanding of two primary factors. Number 1 - relationship between wrist speed and bounding, and number 2 - the change in cadence from double unders to triple unders. So I’m going to go ahead and try to put them all together for you and try to demonstrate what good consistent triple unders look like once you get that rhythm and that bounding down. Demo of unbroken double unders.