How to Do the Double Unders
Double unders are a jump rope skill where the rope passes under your feet twice for each jump. They build calf endurance, coordination and conditioning, and they are a staple in conditioning workouts. This is an advanced skill, so learn single jumps and a good rhythm first.
Log every set of your Double Unders in SuperliftMuscles worked
Primary
- Calves
Secondary
- Shoulders
- Abs
How to do the Double Unders
- 1
Hold the rope handles near your hips with your elbows close to your sides.
- 2
Start with a few single jumps to find your rhythm.
- 3
Jump slightly higher and spin the rope faster using your wrists.
- 4
Let the rope pass under your feet twice before you land.
- 5
Land softly on the balls of your feet.
- 6
Keep your eyes forward and your body tall.
- 7
Reset and repeat in a steady rhythm.
Form cues to remember
- Turn the rope with your wrists
- Jump tall, stay relaxed
- Land softly on the balls of your feet
- Look straight ahead
Common mistakes
Swinging the rope with big arm circles
Keep your elbows by your sides and use your wrists.
Jumping too high
Small, efficient jumps work better than big ones.
Bending the knees or kicking back
Stay tall and keep your legs mostly straight.
Not practicing singles first
Build a steady single-jump rhythm before moving to doubles.
Sets and reps
| Conditioning | 5–10 sets of 20–30 reps, 30 sec rest |
|---|---|
| Endurance | 5–10 minutes of mixed singles and doubles |
Land softly to protect your calves, Achilles tendons and shins; build volume gradually and use a surface with some give.
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Track your Double Unders and watch it go up
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Double Unders FAQ
How do I learn double unders?
Practice single jumps, then add a faster wrist spin and a slightly higher jump. Alternating a few doubles with a few singles helps build the rhythm.
What muscles do double unders work?
Mostly the calves, plus the shoulders, forearms and abs. They are also a high-intensity cardio drill.
Why do I keep missing double unders?
Common causes are jumping too low, spinning the rope too slowly or using big arm circles. Try a speed rope and focus on the wrist action.
