Just Do More Double Unders!

We need to think about what is required to perform a double under.

1: Bounding

2: Timing

3: Control


Are you strong enough to jump in a straight line while using the same amount of force for each jump?

I great way to practice this is Jumping to a target, this should be something that is 6 – 8 inches above your hands when they are fully extended over your head.

Next, I would do a jump then double-tap on the bar or rings overhead.

Practice this if it doesn’t feel normal.

Next, we practice the jump with a double-tap with your Hand on your side.

Work on this to work on the time of your jump and hand coordination.


Does your single under look like your double under attempts, or do you have to bend your knees, spin your arms fast and duck your head to get the quick double or 1 and a half single?

Most likely, the timing of your jump and rotation of the rope is off.

First, we need to work on keeping the rope close to the body; this will allow you to use a shorter rope, in turn, increasing the speed that the rope will rotate.

Start with the pinky on your hip and move your hands, 3 -6 inches to the side, and 3 – 6 inches to the front.

Find the hand placement that works best for you and your rope size.

Practice doing single under in the position and don’t move on to double unders until you show you can do them for a long time and have control of what you are doing.

Also, have you paid attention to when you actually jump? The position of the rope when you jump matters. If you jump too early, then the rope has to rotate around the body a lot longer and faster for you to be successful then, you are most likely going to jump soon again causing you to fail after your first one due to the timing be off. This may be the reason you can do a single double, single double but can’t connect them.

After I was made aware that this is something we need to pay attention to, I notice that when my rope hits the ground, I am jumping in the air. Either way, the rope had passed my torso before I began to jump, shorten the time and distance the rope need to travel for me to complete the rep.


Can you control the rope, can you do fast single, into slow singles, into crossing the rope, and single under with the rope backward.

We forget that these movements need to be mastered. With double unders being able to adjust speeds, create different rotations, and perform different jumping patterns is going to allow you to understand the time and control of the movement, which is going to change when you are under fatigue.

A cool drill I just learn learned is to push down with your Hand as you begin to jump off the floor; once you have this, then advance to doing it with to push down with one jump up.

Keep all of this in mind if you want to work out getting better at the double under or getting your first double under. Just doing more is never the answer, sometimes you need exposure, but why not take a couple steps back, develop the skill, and then work on them to see if you progressed.

Workout 1: No Double Under (1 + 2 Sometimes)

30 Seconds: 5 x Bounding to overhead taps

30 Seconds: 5 x Bounding to double overhead taps

30 Seconds: 5 x Bounding + side taps

30 Seconds: 5 x bounding + double side Tap

X 3 Rounds


30 Seconds: 5 x Bounding + Hand Push down

30 Seconds: 5 x Bounding + Double Hand Push Down

30 Seconds: 10 Single Unders (perfect position) Wrist rotation only

X 3 Rounds



M1: 5 x fast single + 5 x slow singles + 5 x Fast singles

M2: 10 backward single unders

M3: 2 x 360 Singles unders (perform Single Unders while turning 360 degrees.

X 3 Rounds

Workout 2: Single + Double Athlete

30 Seconds: 5 x Bounding + Hand Push down

30 Seconds: 5 x Bounding + Double Hand Push Down

30 Seconds: 10 Single Unders (perfect position) Wrist rotation only

X 3 Rounds


EMOM x 6

M1: Hand Only (Single + Single + Double) x 5 Reps

M2: 360 Single Unders

X 3 Rounds


1:00 on + 1:00 Off x 5

With rope: Single + Single + Double, Rest 5 Seconds

Perform as many as possible.

Do this 2 to 3 times a week for 3 -4 Weeks then test your double under. Video and reassess where your issue may be. If you have any questions, ask, and maybe we can talk about individual assessment and program for your specific goal.

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