Skip the Struggles: 4 Steps to Double Under Success
Double unders are a skill where the jump rope will pass under your feet 2x per jump. They’re a great way to boost endurance, coordination, and timing. While they might look tricky at first, with practice, anyone can master them!
Here’s a simple guide to help you get there faster.
1. Posture and Position
Stand Up Tall: Stay upright with your chest pointed forward and shoulders back. Engage your core for stability.
Feet and Legs: Keep your feet close together, with a slight bend in the knees.
Arms: Your elbows should be close to your body (this gives you more control over the rope), and your hands should be just slightly in front of your hips.
2. Rope Handling
Grip: Hold the rope handles firmly but without excessive tension. Your grip should be relaxed, so your wrists can rotate easily
Wrist Action: The movement of the rope comes from the wrists, not your arms. As you jump, use your wrists to quickly spin the rope. This decreases how hard your arms have to work, and improves speed and control.
Speed and Timing: Aim for consistent wrist rotations with rapid wrist flicks.
3. Jumping Technique
Small, Quick Jumps: Jump high enough time to pass under your feet twice.
Jump Height: The ideal jump height is only a few inches off the ground—just enough to clear the rope as it swings under your feet.
4. Breathing and Focus
Breathing: Don’t forget to breathe! It’s easy to hold your breath while focusing on the rope, but try to stay relaxed
Focus: Keep your eyes focused on a point ahead of you. This helps you keep your balance and rhythm.
5. Common Mistakes to Avoid
Jumping too high: Excessive jump height can waste energy and make the movement less efficient.
Using the arms too much: While the arms assist in spinning the rope, the movement should primarily come from the wrists.
Bad posture: Slouching or leaning too far forward can disrupt balance and make the jump less effective.
Not enough wrist rotation: If you don't spin the rope fast enough, the rope may not clear your feet in time for the second pass.
Training Tips for Double Unders
Master Single Unders: If you can't do single under jumps smoothly, work on those first
Practice the Timing: Start with small sets of double unders in between single unders to build up the rhythm.
Consistency Over Speed: Don't rush it. Consistency and control are key, so focus on keeping your jumps smooth and your rope rotation fluid.
Stay Relaxed: Tension in the body can tire you out quickly. Keep your muscles relaxed and let the rhythm guide you.
Video for more Training Help
(Skip through the video to the right parts for you!)
Eyes, arms, and jumping: start video @ 3:22
Double taps: @ 4:22
Proper wrist movement: @ 4:36
Level 1: 3 regular, 1 high jump - video @ 5:18
Level 2: x single, 1 double under - video @ 5:24
Level 3: 3 single, 1 double (5 rounds) - video @ 5:36
Level 4: 2 single, 1 double (5 rounds) - video @ 5:47
Level 5: 1 single, 1 double (5 rounds) - video @ 5:57
Level 6: double unders! ( 5 rounds of 10) video @ 7:00
Bonus: do your elbow flare out? - see the video @ 6:10
Summary
Double-unders are the the same as a single-under, but jump higher :)
Here are the tips from the video, but in bullet form:
- Elbows close to your body
- Hands slightly in front of your hips
- Swing the rope mostly from your wrists.
- Feet stay close together and stay on the balls of your feet
- Your spine and body should stay straight
Double-unders are a skill, so it takes practice and patience. Can't wait to hear about how you're improving!
Happy jumping!
Dr. Luke
PS…Whether you’re dealing with an injury, looking to prevent one, or simply want to enhance your athletic ability, our performance rehab team is here to support you.
CLICK HERE to schedule an assessment or learn more about how we can help you achieve your goals, pain-free!
