Exercise
JUMP ROPE: DOUBLE UNDER
Stand
Squat
Form cues
The key is a higher jump combined with a faster wrist rotation — not two separate motions
Keep the jump height consistent; you need only 4–6 inches more than a single under
Snap your wrists sharply to spin the rope twice — the jump gives you time, the wrists give you speed
Keep your body upright; do not pike at the hips or lean forward
Practice the wrist speed first with single unders before attempting double rotations
Land with soft knees and immediately reset for the next rep
Instructions
Step-by-step technique
Begin with standard single-under jump rope at a comfortable rhythm. Once you find your timing, prepare for a double under.
Jump slightly higher than usual — approximately 4–6 inches off the ground — while simultaneously spinning the rope at double speed using your wrists.
The rope should pass under your feet twice before you land. Land on the balls of your feet with soft knees.
Reset and continue — either performing consecutive double unders or alternating with single unders until the skill is mastered.
Double unders significantly increase cardiovascular intensity compared to single unders and are a staple of CrossFit and competitive jump rope training.