The likelihood that you have picked up a jump rope at some point in your life is high, regardless of whether you warmed up at the gym or played outside as a child. Even yet, it could seem scary to accomplish double unders or any other difficult jump rope moves.
If you’re not familiar with them, double unders are a type of rope jump where you accomplish two complete spins with the rope in one step. It’s a complex maneuver that you shouldn’t attempt to execute without considerable preparation.
Although double unders are common in CrossFit, you can also use them to improve your performance in other exercises. Jumping rope, for instance, can assist fighters get ready for the high-impact stress of boxing and also improve your ability to do other cardio workouts, like running, without getting dizzy.
If you want to advance your jump rope abilities but are unable to perform double unders, keep reading. Here is a step-by-step analysis of the progression for performing double unders. Because jump rope champions are created, not born.
READYING FOR JUMP ROPE DOUBLE UNDER Before attempting double unders, you should follow these instructions.
CHOOSE THE CORRECT JUMP ROPE. First things first: Before attempting double unders, make sure you have a good jump rope. According to Chrysten Crockett, NASM-certified personal trainer and owner of Get Fit with Chrys , “you don’t want one of those old-school multicolored plastic playground ropes, and you definitely don’t want a rope that’s too long or too heavy to spin.” She advises that the rope you use for double unders be between two and three ounces in weight and have handles that make it simple for the rope to rotate. Ideally, your rope will be at least two feet longer than you are. Find a rope that is at least 7 feet 6 inches long if you are 5 feet 6 inches tall. Or, if you’re short on space, go for a cordless jump rope.
VISIT SINGLE UNDERERS. Start with single unders, also known as the fundamental leap, after you’ve fastened your rope. This entails twisting the jump rope above your head and jumping when it’s close to your feet, clearing the rope in the process. The fundamentals of jumping rope are frequently introduced as a beginning point for plyometric exercise and even speed improvement because the movement is so approachable, according to Eric O’Connor, a certified CrossFit coach. It’s a fantastic way to quicken your reflexes. In order to strengthen the feet and lower legs in preparation for running and jumping, it is also a successful technique.
Double unders, however, are a little different because they call for even greater quickness and dexterity. According to O’Connor, “many beginners or people new to fitness may not be prepared for the impact and demands of the activity.”
AT A SINGLE UNDER, PROGRESS Spend time honing your mechanics and doing single unders, the fundamental bounce, and power jumps (jumping high and quickly, with or without a rope) before moving on to double unders.
Before attempting double unders, Crockett advises, “be sure you can get the rope under your feet at least once with a steady tempo and cadence.” I frequently see people pulling the rope across their bodies with their arms, however the rope actually moves with the wrist.
Concentrate on raising your jump height while you practice single unders. According to Crockett, this “is one of the keys to helping you perform a double under.” Check your height when you jump. When you’re ready to practice or improve your double unders, Crockett continues, “this will assist you generate more time and space to get the rope under twice.”
A JUMP ROPE DOUBLE UNDER Technique Here’s how to perform double unders when you’re ready:
A. Hold a jump rope handle in each hand while standing, letting the rope hang behind your feet.
B. Jumping to swing the rope beneath your feet and complete a full rotation while keeping your arms by your sides and flicking your wrists to do a single under. Add a couple additional single unders, paying attention to your height.
C. When you’re ready to try a double under, jump as high as you can while spinning the rope quickly enough for it to complete two full circles before landing.
Benefits of Key Jump Rope Double Unders Double unders give three significant advantages to your fitness in addition to their stylish appeal.
CREATE STAMINA The ability to perform double unders requires some athleticism. The ability to perform double unders with high repetitions and the movement’s success in raising heart rate allow for the development of cardiorespiratory endurance and stamina, according to O’Connor. You need stamina to be able to accomplish things regularly.
According to Crockett, “This exercise works so many different parts of your body and really speeds up your heart rate.” Even five to ten minutes of double unders will make you sweat if you need a strong cardio conditioning workout but are short on time.
FURTHER YOUR POWER GAIN To perform double unders, you must be able to propel yourself swiftly off the ground to a great height, then repeat the movement repeatedly. According to O’Connor, “athletes may improve in terms of power and speed by learning to reduce ground contact time and stabilize against the repetitive bounding stresses placed on the lower body.”
MAKE COORDINATION BETTER When you do double unders, a lot happens. According to Crockett, your mind is performing a roll call to ensure that your wrists, feet, eyes, and muscles are all working together as a unit. O’Connor says that as a result, double unders “provide an opportunity for individuals to learn how to coordinate their complete body to execute what most believe to be a high-level but attainable technique.” “The advantages of this neural development may transfer to other physical activity and athletic endeavors,”
WORKED JUMP ROPE DOUBLE UNDER MUSCLES Your entire body is worked out by double unders. According to O’Connor, the exercise’s principal demands are met by the lower-body muscles, which also expand at the ankles, knees, and hips throughout the jump. Your glutes, calves, hamstrings, and quadriceps are in use, he claims.
O’Connor advises keeping your core firm throughout this time as well. Jumping rope tests the ability of the trunk to stabilize the spine, which, according to him, cannot be exaggerated. To put it another way, having a firm core can help you jump with good posture and prevent you from falling forward or backward. Less back pain and an enhanced capacity to perform both daily activities and exercises have both been related to having a strong core.
The less evident benefit is that your shoulders also receive a good workout. “Many people will note they felt significant shoulder fatigue after executing a few minutes of single unders or high-rep double unders,” says O’Connor. According to him, this workout helps the area’s endurance.
Variations for JUMP ROPE DOUBLE UNDER More power to you if you can perform double unders with ease using a jump rope. If not, you can try some of the exercise’s simpler (and more difficult) modifications.
WITH A SINGLE UNDER, MODIFY Even though they aren’t exactly double unders, experts insist that improving your single jump rope game will help you develop if you aren’t yet able to perform double unders. Regardless of the variety you choose, Crockett asserts that your jump roping skills will improve the more coordination, speed, wrist rotation, and height you can achieve with a single under.
O’Connor advises using a moderate rope cadence and a high jump to achieve the correct feeling. To improve timing, he advises doing power jumps without the rope or a power leap while tapping your legs twice in the air.
GO FORWARD WITH MORE TRIPLE UNDERS AND REPS Double unders are difficult, and doing them back-to-back can really burn your calves. Before stepping up the difficulty, O’Connor advises building up to sets of 50 to 75 consecutive double unders if you want to intensify things even further.
Finally, if you really want to let loose, try a triple or even a quad under. O’Connor responds, “Quad unders are feasible. At this year’s CrossFit Games, athletes were challenged to do a crossover double-under. “Spectators have even seen athletes perform reverse double unders.”
JUMP ROPE DOUBLE UNDERERS USUAL ERRORS People not giving themselves enough time to practice, according to O’Connor, is the largest error he encounters. Take five minutes a day, two to three times per week, pick up a rope, develop your ability at the fundamentals, and then advance from there, he advises. Other errors he frequently sees include:
Choosing a rope that is too light: According to O’Connor, using a high-speed rope with a short handle and a thin, light wire may be best left to intermediate and advanced jumpers. Initially, a rope with longer handles, a little more weight, and more thickness may be advantageous. This could provide you with more input and aid with timing and synchronization. Your wrists should be extended: The biggest error is usually this, according to O’Connor. He continues, “The main movers of the rope should be the wrists.” The emphasis should be on generating wrist movement rather than excessive arm and shoulder circling. Focus on keeping your wrists in and slightly in front of your torso if you’re having trouble with this, he advises. Avoid the inclination to let your wrists drift outward and away from your body as you finish reps, he says. Knee tucking: According to O’Connor, “many athletes feel the urge to tuck the knees toward the chest during the jump.” This will make it more difficult to link reps together and will enhance the impact when you make contact with the floor. He adds that it can also be “very draining.” Focus on a strong power jump instead, where the legs stay straight in the air. The best way to incorporate jump rope double unders into your exercise routine For upper body days, double unders provide a great warm-up or “burnout,” according to Crockette. Get into the habit of including double unders the next time you work your shoulders, biceps, or triceps to really amp up your workout, she suggests.
Additionally, O’Connor advises including double unders in your warm-ups. He explains, “The warm-up starts easy and ramps up gradually until double-unders at the finish.” You could, for instance, carry out the following exercises for 20 seconds each, pausing for five to ten seconds in between each set:
only one under step single unders done in succession jumps side-to-side Back-to-front hops Single-leg unders on one leg In-and-outs After these exercises, he advises doing two to four sets of double unders for 10 seconds, followed by a 10 to 20 second break.
O’Connor advises that you can simply incorporate double unders into your HIIT routines. According to him, “the amount of reps needed will primarily depend on the athlete and even the workout’s intended stimulus for that particular day.”
Double unders are probably not for you if you need to stick to low-impact exercise, have knee or back problems, or both. However, according to O’Connor, “any individual who has developed capacity executing single unders” and other jumping techniques can benefit from double unders.
“Those new to the activity will benefit from learning a new skill by strengthening their coordination, accuracy, and agility,” says O’Connor. “This is in addition to the aerobic and stamina benefits for all.” Advanced athletes may benefit most from high-rep sets to test their conditioning in a high-intensity environment while also aiming to reduce their ground contact time, according to research.
In essence, double unders can increase the difficulty of your workouts and challenge both your coordination and strength. Pass the jump rope then.