For fitness freaks: Here's how to conquer double under technique
What's the story
The jump rope is a powerful workout tool, supercharging fitness routines like a boss.
The double under, where the rope whips twice under your feet in a single jump, is a particularly tricky but exhilarating move.
We have a whole article on how to do a double under. If you want to add this high-intensity exercise to your workouts, we can help you learn it effectively.
#1
Start with the basics
Before you dive into double unders, make sure you've mastered the basics of jumping rope.
Concentrate on establishing a consistent rhythm with single jumps, keeping your feet together and using your wrists (not your arms) to swing the rope.
Strive for uniformity in the height and speed of your jumps.
Building this solid foundation will significantly streamline your transition to double unders.
#2
Perfect your form
Maintaining the correct form is key to mastering double unders.
Stand tall with your elbows tucked in close to your body, and use your wrists to create the speed and momentum of the rope, not your arms or shoulders.
Jump a bit higher than normal but don't go too high as it is unnecessary and wastes energy.
Fast wrists and a medium-sized jump are the secrets!
#3
Practice timing and coordination
The key to mastering double unders is timing and coordination.
Begin by practicing without a rope; simulate the wrist action needed for two rotations per jump while hopping on both feet.
When you feel comfortable, gradually introduce the rope, concentrating on timing your jumps so that the rope passes under your feet twice before you land.
Finding your rhythm might take some trial and error.
#4
Gradual progression is key
The key to mastering double unders is patience and a gradual progression.
Start by combining single jumps with one double under, followed by more single jumps.
This approach builds muscle memory while preventing frustration from continuous but unsuccessful attempts at consecutive double unders.
Instead, focus on fundamental skills, perfect your form, and practice timing.
This way, double unders will become a manageable and effective addition to your fitness routine.