Double Unders: Improve Your Jump Rope Skills

Double unders are a staple in CrossFit and conditioning workouts, combining speed, timing, and coordination. Unlike regular jump rope (single unders), the rope passes twice under your feet in one jump. This high-intensity skill builds cardiovascular endurance, agility, and explosive power.

If you’ve been struggling to master double unders, this step-by-step guide will help you improve technique, avoid common mistakes, and progress toward consistency.

Step-by-Step Instructions

1. Proper Rope Selection

• Length: The rope should reach your armpits when you stand on its middle.

• Material: Speed ropes (lighter) allow faster rotations; weighted ropes (heavier) improve control but are slower.

2. Correct Posture and Alignment

• Stand Tall: Keep your chest lifted, shoulders back, and spine neutral.

• Engage Core: Tighten your midsection for better stability.

• Relax Arms: Keep them close to your body with a slight elbow bend.

3. Rope Grip and Hand Position

• Light Grip: Hold handles loosely at waist height.

• Elbows In: Keep elbows close to your sides to improve rope speed and efficiency.

4. The Jump

• Small Jumps: Only 1–2 inches off the ground is enough.

• Stay Light: Land softly on the balls of your feet.

• Timing: Jump as the rope approaches, not before.

5. Rope Swing

• Use Wrists: Drive the rotation from your wrists, not arms.

• Keep Rope Close: Maintain a narrow circle around your body.

• Consistent Speed: Focus on rhythm before speed.

6. Breathing and Focus

• Controlled Breathing: Stay relaxed and breathe steadily.

• Stay Present: Focus on rhythm and smooth execution.

7. Drills to Improve Double Unders

• Single to Double Progression: Start with singles, then add doubles.

• Alternating Sets: Perform 1 double, then 1–2 singles.

• Timed Intervals: Practice for 20–30 seconds with short rests.

• High Jumps, Slow Rope: Helps learn timing before speeding up.

8. Common Mistakes & Fixes

• Jumping Too High: Wastes energy—keep jumps controlled.

• Using Arms Instead of Wrists: Focus on quick wrist flicks.

• Tripping: Reset, breathe, and focus on rhythm.

9. Progression for Mastery

• Start Slow: Build consistency before chasing speed.

• Use Cues: Think "quick wrists" or "tight core" to stay focused.

Benefits of Double Unders

• Cardiovascular Fitness: Elevates heart rate quickly for conditioning.

• Agility & Coordination: Improves rhythm, timing, and footwork.

• Explosive Power: Builds lower-body speed and reactivity.

• Calorie Burn: A highly efficient movement for fat loss.

• Workout Variety: Adds intensity to CrossFit WODs and HIIT sessions.

Tips for Success

• Focus on consistency before speed—timing is more important than rushing.

• Incorporate progression drills (single-to-double, alternating reps).

• Stay patient—double unders are a skill that requires practice, rhythm, and focus.

Double unders are more than just a jump rope exercise—they’re a powerful conditioning tool that builds endurance, agility, and explosive strength. By mastering rope control, maintaining proper posture, and practicing progression drills, you’ll develop the rhythm and coordination needed for fluid, consistent reps. With patience and practice, double unders will become a fun and challenging staple in your training.