The Double Under Jump Rope exercise is extremely beneficial for building overall muscle strength and conditioning in the legs, core, and upper body. Your entire body must be involved to successfully execute the movement.

1. Choose a rope

This is the most important element of this exercise. Ropes come in different colors, lengths, weights, materials, and thickness levels. I recommend a thinner or slightly heavy string to facilitate faster string movement. This skill is all about speed and control. The rope should be a length that is comfortable for you.

The jump rope handles should be about 3 to 6 inches past your waist when you stand on the rope with both feet shoulder-width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start to jump. You can also tie a few knots in the rope or wrap the rope around your hands if it is not a rope you own.

2. Learn to control the jump rope

This is key because you have to learn to jump rope and not let the rope jump you. Develop a fast moving rope with simple jumps, and with practice, you will develop the ability to speed up the rope and slow it down. If you can control the rope, controlling your jump becomes easy. Naturally, regardless of your level of coordination, you should feel your timing getting better and better until it becomes muscle memory.

3. Try your first Double Under

Once you have proper control of the rope, where you can actively control the speed of the rope without stopping, then you are ready to attempt your first double under. Perform 3 to 5 single jumps first, then with a strong, quick flick of the wrist, speed up the rope and jump about 2 to 3 inches higher to give yourself enough clearance when the rope passes under your feet 2 times. Your jump should be as relaxed as possible. If you find yourself expending a great deal of power to successfully execute a double bass, then some finer tuning is necessary. Efficiency in movement is the key to your success.

4. Develop a rhythm

Once you can execute a successful double under, it’s time to start chaining 5 – 10 – 15 jumps in a row. Begin to develop your natural jump rope rhythm. For example, use a rhythm of 3 single jumps to 1 double jump. Doing so will allow you to mentally reset while preparing for the next attempt. Experiment with a few different jump patterns, and as you continue to practice, as you get better, start to eliminate single jumps until you’re just doing double jumps.

5. Adjust and Refine to Develop Consistency

Depending on your level of coordination, the development of the double jump rope skill will vary. The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car, you need to develop a feel for the skill of double skipping rope below. A comfortable, controlled and relaxed jump is what you are looking for. Once your skill level improves, experiment with different speeds by slowing down the rope and speeding up the rope. Remember that the better you can control the rope, the easier it will be to jump rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy, you’ve reached the top of the double mountain.

Troubleshooting: 4 Common Problems Addressed

1. I have trouble controlling the rope.

Try to use more wrists and fewer arms. Try to adjust your grip on the handles (ie bring your hands closer to the rope). Try extending your arms further away from your body. Try a rope made of a different material. Experiment with different string lengths.

2. The rope keeps hitting the front of my toes when I try to jump.

Try to raise your knees higher when you jump until you have better control of the speed of the rope. Try to lift your toes as you jump.

3. When attempting a double under, I land hard and start to fall backwards.

Try to jump higher using mainly your ankles and calf muscles. Lean forward slightly as you jump to counteract your tendency to fall backwards.

4. I can only get 3-5 in a row before I go wrong, what’s my problem?

You must relax and increase your level of concentration. We are not perfect beings so you have to pay close attention and continuously make small (micro) adjustments to keep your pace constant. Your mind and body must be in sync to perform 50 to 75 double unders in a row.