Double Under

The double under is an advanced jump rope drill that increases conditioning, endurance, and coordination.

Step by step instructions

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Exercise Steps 1


Grab a jump rope that is the right length for your height. The ends should measure from the floor to your arm pits. Jump normally to get warmed up.

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Exercise Steps 2


When you're ready, jump a little higher, tucking the knees closer to your body, and aim to swing the rope under your feet and over your head twice in one jump.

Mistakes and Tips

  1. Make sure to land with soft knees and on the balls of your feet.
  2. Avoid jumping too high or too slowly. Only go as high as you need to clear the rope. Hops and bounces are sufficient.

Advanced Variations