Double unders: they look sleek, feel electrifying, and burn serious calories. But beyond the swagger, this move delivers coordination, cardiovascular intensity, and a dopamine-fueled rush that keeps you coming back for more.
What Is a Double Under?
A double under is when the rope spins under your feet twice per jump, unlike a basic jump that only goes under your feet once per jump. You're not jumping higher, you're spinning the rope faster and staying tight and efficient. It’s the move that separates the rookies from the pros.
Why Double Unders?
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Explosive calorie burn & fat loss
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Sharpened coordination and agility
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Intense cardio - great for endurance
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A confidence booster: mastering a challenging, crowd‑impressive skill
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That amazing hit of dopamine when you land the move perfectly 🎉
How to Master Double Unders
Follow this 4‑step progression:
1. Nail the Basic Jump
Land softly on your midsoles, stay low, and keep your rhythm tight. This foundation sets the stage.
2. Add Explosive Power
Shift from regular jumps to power jumps - little hops with more pop. Go slow at first, then ramp it up.
3. Practice “Penguin Taps”
Without a rope, jump and tap your thighs twice in mid‑air - mimicking your wrists when spinning the rope. This builds rhythm before you add rope back in.
4. Put It All Together
When you can do 10‑20 double taps without the rope, go for real. Combine basics, power, and taps with the rope in hand.
Pro Tips for Consistent Progress
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Weighted ropes improve timing and muscle memory. Go for ¼ lb, then ½ lb.
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Progress resistances: train with heavier ropes, perform 600+ unbroken DUs with light ropes.
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Set a baseline PR, then follow this 3‑week routine:
• Week 1: 3 × 50% of PR
• Week 2: 4 × 55% of PR
• Week 3: 5 × 60% of PR (rest 30s between sets) -
Stretch calves & feet post‑workout to stay injury‑free.
Best Jump Rope for Double Unders
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For beginners: A slightly weighted rope (¼ lb) helps you “feel” each swing.
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To train harder: Use heavier ropes (½ lb to 2 lb) for strength and grip. Then drop weight for lightning‑fast speed.
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Pro-level: A speed rope (3–9 oz) is ideal once endurance and technique are solid.
Injury Prevention & Form Focus
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Land with soft, cushioned knees, mid-foot striking
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Use your wrists, not your arms, to spin
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Don’t over-jump, keep it efficient and tight
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Take rest days and listen to your body: muscle fatigue = technique breakdown
Get Started Today
Double unders are more than just exercises. They're proof that precision + persistence = progress. With consistent practice, proper gear, and pro-level drills, you'll be skipping, flying, and feeling unstoppable.
Ready to train like a pro? Grab the right rope, follow the progression, and let the dopamine-fueled burn push you through each jump.
Just for fun
Learn to do double unders on one leg. 🙂
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