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A great way to structure your training for sprints is finding a repetition split that you can use to alternate between your natural rhythm and sprints. I recommend starting off with higher rep splits at first because sudden changes in speed can be a little more difficult to handle. For example, you can do a split of 10/10, which is 10 reps at your natural rhythm, then 10 reps of sprints. Depending on your skill level, and conditioning, you can also do a higher amount of slower reps, while keeping the sprints the same – a 20/10 split for example. Giving yourself more repetitions of a technique you are comfortable with will allow you to “prime” yourself for the technique you aren’t so comfortable with. What I mean by that is, the new technique doesn’t come naturally yet, you aren’t practiced with it, so it will likely take a little more time to process before attempting it. By allowing yourself a larger grace period in reps, you can progress at a pace that is a little easier to handle. The rep splits can be modified in many different ways to suit your needs. As you improve, you can reduce the amount of reps between changes in order to really test your proficiency, and develop control. Some other pieces of advice I would give are, allow for enough rest between sets. You want to do your best to maintain the quality of your reps, especially at higher speeds, because you will have less room for error. The sprints will put heavy demand on your conditioning, especially early in training when we haven’t developed efficiency to a high degree. The first thing to go when we get tired is technique, so we want to allow for more rest to counter that. Something else to consider is not selling yourself short on your bounce step sprints. It may seem odd, or feel a little strange attempting these, but they are excellent for developing your jump height efficiency.
And now the second strategy for success, understanding how the rope affects your training. Ropes tailored to speed are a great choice for Double Under training and they tend to have short, light handles, with a PVC or Steel Cable rope. This combination will put the least demand on power and conditioning requirements. Having ropes such as leather, cotton, or nylon will put you at a disadvantage because of the heavier demand on the upper body and the limited speed due to the nature of the rope. Going into training with a knowledge of whether or not your rope is a good fit for your training can save a lot of frustration down the line. A note on Steel Cable Ropes because they are heavily associated with Double Unders and anaerobic rope training in general. I greatly encourage having a baseline competency in jump rope before using them because they are much less flexible and can be very painful when striking the body. If you aren’t fully comfortable in your training, and anticipate many errors, I would avoid using a Steel Cable rope. I say this because I started using one very early in my training and went through a lot of pain because of it. It didn’t help that I often trained without a shirt on. A PVC rope will do excellent here, so don’t be discouraged if you don’t have a steel cable rope.
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