I recently sent the following email to one of our members asking about double under practice from home. I figure this is worth sharing to The Forest.
I definitely think that double under practice at home is a great idea. It is very important that you only practice for no more than 90 seconds at a time, but practice about 4 times a day and you will get there. I did this and it took about 4 days to finally "get it". Be sure to go through our progression first though. Make sure you know how to jump rope without pulling your heels back, then be able to change speeds while maintaining good form, then hop-hop..big hop, then go for the double under with good form. If you haven't figured out how to hop without pulling your feet back don't move on. Just practice this step. When ready, hop hop double under. Then try to get 10 double unders anyhow without the jump rope stopping, re-grouping after every double under until you are back in control enough to do another double under. Then your goal is 2 double unders in a row with 8 more somehow. Then 3 in a row + 7 more somehow, working your way up to 10 double unders in a row un broken. At that point you should be good to go.
Again, no more than 90 seconds at a time, 4-5 times a day. Here is a summary:
1. Hop rope, not jump rope, rotating at the wrist and not the shoulder with the jump rope. (if the wrist part is difficult, then use our double under trainer rope with the wiffle balls at the end).
2. change speeds, while hopping only
3. Hop Hop, Big Hop
4. Hop Hop, Double Under
5. Hop Hop Double under, get 10 somehow without the rope stopping.
6. 2 double unders in a row
7. 2 double unders in a row + 8 more somehow (without the rope stopping)
8. 3 double unders in a row + 7 more somehow (without the rope stopping)
9. 4 double unders in a row + 6 more somehow (without the rope stopping)
10. 5 + 5 and so on until you can get 10 consecutively unbroken with great form.
Consistent repetition is the key. As in, short periods of practice, many times a day until you get it.