So now that you have MASTERED you single unders by learning how to bound correctly and control the rope with your wrists instead of your arms, it’s time to add another piece into the mix.
Part 2: The POWER Bound
I have heard this movement described many different ways: the power jump, power bound, high bound, etc… I’m just going to call in the Power Bound going forward so we are all on the same page.
One of the reasons calling it the power jump doesn’t appeal to me is because it has a tendency to get people thinking about jumping again instead of bounding. The power bound is exactly what it sounds like, a more powerful bounding movement which results in more clearance between you and the ground.
Ideally this movement should look exactly like your single under bounding movement. There may be a slightly more noticeable bend in the knee, but you should still maintain all the same points of performance we covered in Part 1.
Having a high quality power bound is the key to stringing together high quantities of double unders.
This is where technique starts to break down for most people when they are attempt a double under. There is often one of two issues going on:
- Donkey Kicking
- When faced with the goal of putting as much clearance between their feet and the ground, a common tendency is to pull the heels up towards the butt.
- Although it does accomplish the goal and may create enough space to do ONE double under, it ruins the bounding mechanic and does not allow quick efficient bounds off the floor to string together more doubles.
- Piking toward Toes
- This is the opposite of donkey kicks, where instead there is a bend at the hip and the feet come forward in front of the body.
- Although it may be a bit quicker than donkey kicks, it is still highly inefficient and should be avoided.
There are a couple of ways to progressively tackle the power bound.
- NO ROPE – practice bounding for 30-45 seconds with no rope. Do 4-5 low bounds, followed by 1 power bound, then right back into low bounds without breaking rhythm. If this feels easy and you are maintain good bounding mechanics, start to decrease the number of singles in between power bounds.
- ADD A ROPE – The “no rope” drill can be repeated by adding a rope to the mix. This will really start to demand some rope awareness because the rope will actually need to slow down during the power bound, then speed up again for the singles.
- CONSECUTIVE POWER BOUNDS – This is pretty self explanatory. If you are able to do the drill above with the rope and are down to 2 low bounds between each power bound and maintain that for 30-45 seconds, you are probably ready for consecutive power bounds.
In addition to practicing your power bound, I would urge you to revisit the Single Under Acceleration Drill we discussed in Part 1. This will help to keep reinforcing wrist control and developing speed with the rope in a controlled manner.
Let Us See Your POWER BOUNDS!
I would love to see any videos of everyone practicing the above drills. Share them in the comments or on Social Media and I will try to respond to as many as I can with any tips or recommendations I can, or just words of encouragement!
*Be sure to sign up for our email list on the right side of the page so that you can be the first to hear about new content*