Peeing Your Pants and Double Unders

Coach Shawna goes over the most common reasons it happens as well as what YOU can do to help prevent it!

Today we’re going to talk about something that MANY women in this sport experience- peeing your pants when doing single unders, double unders, and even box jumps.

We will cover what’s the most common reason it happens and also what you can do to help it be LESS of a thing! But before we jump into it, don’t forget to like this video and subscribe to our channel!

So WHY does this happen in the first place?

Most of the time we find that it’s happening because of weak and or unstable pelvic floor muscles. What does this mean? It means that the muscles underneath your organs- between the organs and the outside of your body, aren’t super strong. And as you jump they struggle to stay contracted which means they can’t squeeze the tube (your urethra) attached to your bladder, and in turn urine comes out.

This is VERY common. From the fact that women have more lax joints to allow for child birth, to HAVING babies, we see women of all ages struggle with this.

So how do we fix it?

We want to teach our athletes to move with a tight core and neutral pelvis which will allow for the pelvic floor muscles to contract as tight as possible.

Start by practicing small jumps while focusing on keeping pelvis tucked (just like how your coach cues you when you squat) and squeezing your butt. You should feel your kegel muscles (the muscles you squeeze when you DON’T want to pee) engaged. When you feel like you can do this under control, make them bigger jumps. Then try single unders or small sets of double unders.

As you get better at this you will gain more strength and awareness and be able to hold your pee in longer and longer!

We also suggest adding in weighted planks 3-4 times a week for 3 sets of :45 to :60 seconds. This will help teach you the feeling of squeezing and making everything tight!

Let us know how this goes and feel free to post any questions you have! Thank you for watching!

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