Double Unders

Technique

Hold the jump rope handles at hip height and swing the rope with your wrists. Jump slightly higher than usual and spin the rope twice underneath your feet for each jump. Keep your elbows close to your body and land softly on the balls of your feet. Build up a steady rhythm to string multiple reps together.

Steps

1. Hold the jump rope handles at hip height and swing the rope with your wrists
2. Jump slightly higher than usual and spin the rope twice underneath your feet for each jump
3. Keep your elbows close to your body and land softly on the balls of your feet
4. Build up a steady rhythm to string multiple reps together

Common mistakes

• Swinging the rope with the whole arm instead of just the wrists
• Jumping too high or too low relative to the rope's speed, breaking timing
• Landing flat-footed instead of softly on the balls of the feet

Variations

• Single double-under attempts building up to unbroken sets
• Double unders mixed with single unders in an alternating pattern for rhythm practice
• Double unders for max unbroken reps as a skill test

FAQ