They are what they sound like. But when you walk out on the street and you try to explain to someone who
doesn’t know what they are… “Long story short, they’re horrible” I USED to attest to this statement.

But for those who do not know or never heard of them, the definition is : double unders are performed when, the
participant needs to jump up higher than usual while swinging the rope twice under his feet.”

Ok that sounds simple enough right? Yes and no.

Jumping (or skipping) rope has been around since the dinosaurs. You saw it in “Rocky”, heck I am pretty sure it is a professional sport now! People are doing backflips while jumping rope..

First things first.. If you do not own a jump rope, get one.

Next, stand on the rope with your feet centered. The handles should come up to the base of your armpits.

Tips and Tricks:

  •  The #1 problem I see when people start double unders is that they try to make their arms look like giant
    windmills. Swinging your entire arm is inefficient. This may take some practice, and using a speed rope
    will help, but it is all in the wrists. (Cue I use is “relax your arms and keep them close”)
  •  Jump higher than you need to when you start. Now this DOES NOT mean tucking your knees when you
    jump, this is also inefficient and you will fatigue faster. As you get better at the movement of the rope,
    you can then lower your jump height.
  •  My new favorite drill is the penguin hop. Without your jump rope, jump straight up in the air and clap
    your hands to the side of your legs twice before your feet hit the ground again. If you can get this drill
    down you can then mimic this rhythm.

As humans we don’t like to do the things we aren’t good at. BUT GUESS WHAT! You must do those things if you
want to be good. (And once a week does not count as practice). 10 minutes a day, working drills, and practicing.
Come into the gym early and practice. Practice in your garage or driveway. Heck you can practice in your living
room.. (but if you break something it’s not my fault)

Simple yet efficient work outs you can do:

Workout 1:
100-1000 double unders for time. Yep. I can feel the looks I would get if I said this out loud. But you know what.. in
this process, you will get good at double unders. Plain and simple.

Workout 2:
EMOM 10
1st minute- 20 singles
2nd minute- 10 doubles

“There is no glory in practice, but without practice there is no glory” -Unknown

Emily Cook

Emily Cook

CrossFit L-2

Getting the opportunity to coach this sport that I love is really amazing. Being able to help someone perfect their squat or just getting their first pull up. If I am able to help or inspire at least one person a day, then its a very good day.

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