All exercises
Jump Rope – double under
Jump Rope – double under increases speed and stiffness demands by spinning the rope twice per jump. The "secret" is not jumping higher—it's staying tight, tall, and fast through the wrists.
Instructions
Hold the rope handles with elbows close to the body and wrists relaxed. Jump slightly higher than in regular skipping while keeping the body upright. Rotate the rope twice under the feet during one jump using fast wrist action. Land softly on the balls of the feet and maintain a steady rhythm.
Avoid Common Mistakes
• jumping too high and losing rhythm
• landing heavily on the heels
• turning the rope with the arms instead of the wrists
• excessive tension in the shoulders
Variations
• single double unders between regular jumps
• alternating single and double unders
• slower controlled attempts
• short burst sets
Type:
strength
Exercise mode:
plyometric
Difficulty:
advanced
Equipment:
jump rope