Single Unders (Jump Rope)

The fundamental jump rope exercise where the rope passes under your feet once per jump, providing essential cardiovascular and footwork training.

Instructions

1. Stand with feet hip-width apart, holding the rope handles at your sides with arms bent slightly forward.
2. Hold the rope so it barely brushes the ground behind your feet.
3. Jump off both feet simultaneously with a slight forward lean.
4. Rotate your wrists to swing the rope forward over your head.
5. Pass the rope under your feet as you jump.
6. Land softly on the balls of your feet and immediately prepare for the next rotation.

Tips

• Jump only as high as needed for the rope to pass under your feet.
• Keep your elbows close to your body with most movement in your wrists.
• Land with slightly bent knees to absorb impact and prepare for the next jump.
• Maintain an upright posture with core engaged.
• Find a rhythm that feels natural rather than forcing a specific speed.
• Breathe steadily and rhythmically throughout.