Double Unders (Jump Rope)

A jump rope exercise where the rope passes under the feet twice per single jump, requiring faster wrist rotation and greater coordination.

Instructions

1. Stand with feet hip-width apart, holding the jump rope handles at your sides with arms bent slightly forward.
2. Begin with a small jump to establish rhythm.
3. Jump higher than with single unders, but not excessively.
4. Accelerate your wrists to rotate the rope twice underneath your feet on each jump.
5. Land softly on the balls of your feet, keeping your core engaged.
6. Maintain consistent wrist speed and rhythm throughout.

Tips

• Focus on wrist speed rather than jump height for efficient double unders.
• Keep your elbows close to your body and avoid swinging your arms.
• Land with slightly bent knees to absorb impact smoothly.
• Practice a few singles before attempting doubles to warm up.
• If you miss, reset quickly and continue with single unders before attempting more doubles.
• Breathe steadily and maintain a strong core throughout.