Double Under
Also known as: Double Unders, Double Under Jump Rope, Jump Rope Double Under
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Description
Jump with both feet while turning a skipping rope twice under your feet during each jump. Keep your body upright and use quick wrist rotations to accelerate the rope, then land with slightly bent knees and link the repetitions with a consistent jump height and rhythm.
How to Perform
- Stand upright with your feet together, a rope handle in each hand and the rope behind your heels.
- Set the rope length so that, when you stand on its middle, the handles reach about your armpits.
- Keep your elbows close to your ribs, hands slightly in front of your hips, and turn the rope mainly with quick wrist circles.
- For a double under, jump slightly higher than for a single jump and keep your body straight, with your chest up and eyes forward.
- Spin the rope twice during one jump by making faster, tighter wrist rotations.
- Land softly on the balls of both feet with a small bend in your knees, then immediately prepare for the next repetition.
- Keep a steady rhythm and stay relaxed through your shoulders, forearms, and grip.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Set the rope length so the handles reach around your armpits when you stand on the middle of the rope with one foot.
- Keep your hands even and just outside your hips.
- Practice single unders with a relaxed rhythm first, then use drills such as one double under followed by several single unders.
- Stay relaxed through your shoulders, neck, and grip.
- Use a smooth, level surface and shoes with enough forefoot cushioning and support for repeated jumping.
Common Mistakes
- Using a donkey kick, with the feet kicking backward during each jump.
- Bending the knees deeply on every rep instead of rebounding from the ankles.
- Turning the rope with the shoulders or whole arms instead of the wrists.
- Letting the elbows flare out or drift behind the body.
- Landing heavily on the heels instead of softly on the balls of the feet.
- Breaking at the hips or leaning forward instead of staying tall and braced.
Recommended Exercises
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