In double-unders the rope passes under the feet twice per jump. It needs a higher jump, faster wrist speed and good timing, and is a high-intensity conditioning skill that builds on basic skipping.
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5
Sets
30
Reps
Rope
Equipment
12.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Core
📋 How To Perform Double Under Jump Rope
1
Hold the rope handles, wrists doing most of the rotating work.
2
Jump slightly higher than a normal skip to allow the rope to pass under your feet twice per jump.
3
Keep your rotations fast and your jumps compact.
4
Land softly on the balls of your feet each time.
5
Practice single-unders first to build rhythm before attempting doubles.
💡 Benefits of Double Under Jump Rope
Builds foot speed, coordination and cardiovascular fitness, and burns many calories in a short time. It is a common CrossFit benchmark, and mastering it improves rhythm and timing that carry over to boxing, football and other fast sports.
📈 Sets, Reps & Programming
Start with sets of 5 to 10 double-unders after mastering single jumps, building to sets of 30 or more over several weeks. Practise in short rounds of 30 to 60 seconds so the technique stays clean, and rest briefly between rounds. Use a light speed rope and stay on a forgiving surface.
⚠️ Common Mistakes to Avoid
Jumping too low so the rope does not clear
Using big arm circles instead of fast wrists
Kicking the feet back as you jump
✅ Pro Tips
Jump slightly higher and spin the rope with fast wrists
Keep the elbows close and the body upright
🛡️ Safety Notes
Hard on the shins and ankles. Practise on a forgiving surface and build volume slowly.
