Day 4 Double Unders Program

Warmup:
4 rounds
30-second bouncing waves (no rope)
15-second rest

BOUNCING WAVE
Start with very low and relaxed bounces, gradually increase height till you get to a high and regular bounce, then gradually decrease height till you come back to a low bounce. Repeat this for the duration of the 30-second window.

then

Wrist Warm-up I

Single Unders Bouncing Waves

10 Rounds
30-second single-unders bouncing wave (with rope)
30-second rest

INTENDED STIMULUS
Building from the warm-up. This drill will work jumping stamina and coordination. We want you to be able to control all aspects of your jumping, height, positions, and cadence.

TECHNICAL FOCUS
▶ Regardless of height, the bounce should look the same. Springy, tall, and relaxed.
▶ This will feel slow and it will be difficult to keep swinging the rope from the wrists and not the arms. Focus on those wrists!