Progressions to Learn Your First Double Under

Minutes 1-5: Warm-Up & Basics

• Jump Rope Warm-Up: Start with 2-3 minutes of regular single unders at a steady pace.
• Body Positioning: Stand tall, core engaged, hands slightly in front of hips, and elbows close to your body.
• Wrist Movement Drill: Practice flicking your wrists quickly while keeping your arms relaxed. The rope should be spun with the wrists, not the arms.

Minutes 6-10: Mastering the Power Jump

• Slow High Jumps: Jump slightly higher than normal with minimal knee bend. Land softly on the balls of your feet.
• Jump Timing Drill: Without the rope, practice jumping high while clapping your hands twice at the peak to mimic rope speed.

Minutes 11-15: Rope Speed & Timing

• Fast Wrist Rotations: Practice fast rope rotations without jumping.
• Single, Single, Double Drill: Perform two regular jumps, then attempt a double under (single, single, double).
• Adjust Rope Length: Ensure your rope reaches your armpits when standing on it for optimal control.

Minutes 16-25: Attempting Full Double Unders

• Controlled Attempts: Try to complete one double under at a time, resetting between attempts.
• Rhythm & Breathing: Stay relaxed, breathe evenly, and avoid tensing up.
• Minimize Arm Movement: Keep elbows in and focus on quick wrist flicks.

Minutes 26-30: Stringing Reps Together

• 1 Double Under → Stop → Reset
• 1 Double Under → 2 Singles → 1 Double Under
• 2 Consecutive Double Unders
• Goal: Aim for 3-5 consecutive double unders by the end.

Bonus Tips

• Common Mistakes to Avoid: Don’t kick your feet back, don’t jump forward, and avoid excessive arm movement.
• If Struggling: Slow it down, reset, and focus on one rep at a time.

With consistency and patience, you’ll be hitting double unders in no time!

To complement your 30-minute double under progression, here’s a helpful video that demonstrates step-by-step techniques: Watch Here

This tutorial offers a visual guide to mastering double unders, breaking down each phase to make the learning process approachable and effective.

Happy jumping!

written by: everhard fitness