The double kong strings two hand plants into one pass over a long obstacle: the first plant launches the body upward and into a slight dive, the second, near the far end, pops the feet through to a running exit. The first contact is the height generator — legs kicked high and hips up, body staying inverted and facing the surface so the second plant is reachable — while the second contact converts the dive back into forward travel by tucking the knees hard toward the chest to clear the edge. Every coach hammers the same point: approach speed is everything, and easing off in the last steps wastes the momentum the second half depends on. The characteristic mistake is aiming to land on the far end instead of diving past it, and the characteristic injury risk is clipping the feet on exit, which is trained away with hop-up drills on a low, long surface before committing at speed. A solid kong and dive kong come first.
Key cues
- Run in fast and never slow before takeoff
- Punch off the first plant with legs kicked high
- Stay slightly inverted facing down through the dive
- Reach out for the second hand plant
- Tuck knees to chest to pop the feet clear
- Land stepping out into the run