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Double Under

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Practice in a garage, driveway, or any space with 8-10 feet of clearance and a flat surface; outdoor spaces work best to avoid ceiling height limitations

Jump ropeFlat surfaceAthletic shoes

💡 Pro tip: Measure your rope by standing on the center with handles reaching your armpits; slightly shorter ropes work better for double unders than single unders

Gym Setup

Speed rope or cable jump rope with adjustable length and swivel bearings for smooth rotation

Safety: Ensure adequate ceiling height (at least 10 feet) and clear space around you; start with low volume to avoid shin splints and calf strain

💪 Muscles Worked

CalvesQuadricepsShouldersForearmsCore

⭐ Why This Exercise?

Double unders are an exceptional conditioning tool that dramatically improves cardiovascular endurance, coordination, and explosive power while burning significant calories in minimal time. This high-skill movement enhances ankle stability, wrist speed, and full-body coordination while providing a scalable challenge for athletes of all levels.

Make It Easier

Regressions for building up strength

1. Single Unders

jump rope

Builds basic jump rope rhythm and timing with one rope pass per jump

2. Single-Single-Double Pattern

jump rope

Introduces the faster rope speed needed for doubles while maintaining rhythm

3. Power Jumps (High Singles)

jump rope

Develops the explosive jump height needed for doubles without the coordination demand

Make It Harder

Progressions for advanced athletes

1. Triple Unders

jump rope

Requires even greater jump height, rope speed, and coordination with three passes per jump

2. Weighted Double Unders

weighted jump rope

Increases shoulder and forearm endurance while maintaining technique

3. Crossover Double Unders

jump rope

Adds arm crossing pattern during the double under for advanced coordination

↕️ Similar Movements

Box Jumps
Develops similar explosive lower body power and ankle stiffness
Burpees
Complementary high-intensity conditioning movement often paired in workouts
High Knees
Builds similar cardiovascular demand and lower body coordination
Jump Squats
Develops the explosive leg power needed for consistent double under height
Rowing
Alternative conditioning tool with lower impact but similar cardiovascular benefits

Form Checklist

✓Keep elbows close to sides with wrists doing most of the work
✓Jump only 2-3 inches off the ground with stiff ankles
✓Maintain hollow body position with tight core and neutral spine
✓Look straight ahead, not down at feet or rope
✓Create a fast, tight circular motion with wrists, not big arm swings

Common Mistakes

  • •Jumping too high and wasting energy instead of focusing on rope speed
  • •Using large arm movements instead of quick wrist flicks
  • •Breaking at the hips or piking forward, losing hollow body position
  • •Inconsistent timing between jumps leading to rope catches
  • •Landing heavy on heels instead of staying on the balls of feet

📈 When to Progress

Consistently perform 25+ unbroken double unders with controlled breathing and maintain technique for multiple sets; demonstrate ability to recover quickly and restart after a miss without losing rhythm