Exercises You Can Do A Few Times To Improve Your Double Unders

By admin
Apr 16 2024

Exercises You Can Do A Few Times To Improve Your Double Unders

Double unders, a high-intensity jump rope technique involving two spins of the rope per jump, is a formidable challenge even for seasoned athletes. They require precise timing, speed, coordination, and endurance. Whether you’re aiming to conquer this skill for CrossFit, competitive sports, or personal fitness goals, integrating specific exercises into your routine can significantly enhance your ability. Here’s a breakdown of exercises you can practice a few times to improve your double unders. 

P.S: Definitely don’t jump without shoes on! 😬

Jumping Without the Rope

Begin without the rope to focus on the jump itself. No rope, jump continuously like you’re taking a jump shot in basketball. Concentrate on making small, quick jumps, and maintaining a straight body line from head to toe. Your feet should barely lift off the ground, and the movement should come from the balls of your feet. Tap the front of your hips with your fingertips twice at the top of the jump. This exercise builds the necessary muscle memory and coordination without the added complexity of the rope. 

Single Unders

Mastering single unders is crucial before attempting double unders. Practice single jumps with a focus on rhythm and minimal jump height. A consistent, quick pace with controlled arm movement is key. This exercise helps in developing the foundational speed and timing needed for double unders.

Wrist Twirls

The speed of the rope in double unders comes from the wrists, not the arms. Practice twirling your wrists as if you’re spinning the rope, without actually jumping. You can do this with or without holding the handles of your jump rope. This exercise improves wrist flexibility and speed, essential components for efficient rope spinning in double unders.

Remember: Keep your arms tight. If your elbows/wrists are wide out it will eventually result in you failing long sets as you get tired and your wrists drift out.

Double Tap Jumps

Without using the rope, perform a jump and try to tap your thighs twice before landing. This exercise helps in increasing your jump height and speed, which are critical for creating enough space and time for the rope to pass twice.

Photo Credit: CrossFit chiangmai

Power Jumps

Increase your explosive power with power jumps. Slow down. From a standing position, jump as high as you can, focusing on fast, explosive energy from your legs. You want to jump high (higher than you think you should), keep elbows tucked into ribs, and spin from the wrist. This builds the leg strength necessary for the higher jumps required in double unders. Speaking more of the jump, it should be straight up, straight down. Try standing on a crease in your mat and do a few. when you stop you should be in the same place. Also, you shouldn’t need to bring your head/shoulders down either. You should be focusing on propelling these as high as possible while keeping your gaze steady on the wall.

Timing Drills

Use your rope to practice the timing of double unders without performing the full jump. Swing the rope and try to make two quick sounds on the ground with it for each jump you simulate. This helps in understanding the rhythm and timing needed for successful double unders.

Shortened Rope Practice

Shortening your jump rope forces you to keep your elbows in and rotate the rope faster, which are both crucial for double unders. Practice single unders with a shortened rope to develop these habits. A heavier rope that you can feel as it moves around you is also super helpful until you really get the timing dialed in.

Practice with Fatigue

Double unders often come up in workouts when you’re already tired. Simulate this by practicing your double unders after a short cardio session when your heart rate is up. This will help you learn how to maintain form and efficiency even when fatigued.


Improving your double unders is a process that requires patience, practice, and persistence. By incorporating these exercises into your training routine a few times a week, you can develop the strength, speed, timing, and coordination needed to master this challenging skill. The cue that finally clicked with me was hearing the rhythm of the rope. I can hear the rope whistle the air twice then hear my feet land. That might sound weird, but listening to the rope helped me time my jumps. Remember, consistency is key, and every athlete progresses at their own pace. Keep practicing, and soon double unders will become a rewarding part of your fitness repertoire.

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