Double-Under | tell, show, do, check  
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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Power Clean | tell, show, do, check

• Establish stance, grip, & set-up

Hip-width stance

Hands just outside shoulders with full grip on the bar

Bar in contact with shins

Hips down

Shoulders slightly over the bar

• Teach receiving position

Feet flat, butt back, knees out, elbows high

• 5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

• 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

• 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

• Add lightweight
• 2 Cued reps

Focus on set up

Focus on full extension before pulling and catching

Focus on receiving position

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