Jump Rope: Cardio and Coordination in One Move

Length: Stand on the center of the rope, and pull the handles up. For single-unders, the handles should reach approximately your armpits. For double-unders, slightly longer ropes may help.
Material: Speed ropes are often best for CrossFit due to their lightweight nature and ability to spin faster.

Posture: Keep your body upright, with your core engaged and shoulders relaxed.
Grip: Hold the rope handles lightly at your sides. The grip should be firm enough to control the rope but relaxed enough to avoid tension.
Elbow Position: Keep your elbows close to your body. Your forearms should do most of the work, not your hands.
Jump: Use a slight bend in your knees to spring off the balls of your feet. The jump should be small—just enough for the rope to pass under your feet.
Foot Movement: Land softly and absorb the impact with your feet. Aim to jump about 1–2 inches off the ground.

Posture and Body Alignment: As with single-unders, keep your body upright with your core engaged and elbows close to your body.
Rope Speed: To achieve double-unders, you need to spin the rope quickly enough to pass it under your feet twice. The primary focus should be on wrist control rather than arm movement.
Jump: Jump slightly higher than usual, but don’t overdo it. About 3–4 inches off the ground is enough for double-unders.
Timing: Focus on timing the jumps with the rope’s spin. It may take a few tries to get the rhythm right, but you’ll get it with practice.

Build Your Endurance: Don’t jump into double-unders or speed work right away. Start with single-unders and aim for consistency. Gradually add double-unders once your form is solid.

Single-unders are the foundation of jump rope technique. Make sure you’re comfortable with this before progressing to double-unders.

Keep your jumps low and fast. Focus on timing the rope’s rotation rather than jumping as high as possible.
Practice with controlled, steady rhythms. Avoid erratic jumps, as they will throw off your coordination and rope timing.

Double-unders are all about wrist control, not arm swings. Keep your hands close to your body, and turn the rope with your wrists, not your arms.

Tension can lead to fatigue and mistakes. Try to stay relaxed, especially in the upper body. Keeping your arms and shoulders loose will allow you to move faster.

Don’t hold your breath. In CrossFit, jump rope can be intense, so it’s important to focus on controlled breathing to avoid early fatigue.
Practice breathing in through your nose and out through your mouth, keeping your breathing steady and rhythmic.

It takes time to coordinate the rhythm of your jump with the rope. If you’re struggling with double-unders, don’t get discouraged. Try to break them down into sets of a few reps rather than focusing on the total number all at once.

CrossFit often involves speed drills, so practice working on your speed and endurance. Start by timing your single-unders (e.g., doing as many as you can in 30 seconds), and then progress to double-unders when you're ready.

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