Double unders can be a very satisfying and beneficial movement to master. Not only are they a great way to improve your fitness, but they are often used in CrossFit workouts. Dialing in the double under can help you improve your CrossFit performance.
Jump rope, in general, is an excellent form of exercise, as it improves our endurance and conditioning while also helping with agility and coordination. With a jump rope, so many movement variations are available to us, and one of these movements is double unders.
In a double under, the rope passes twice under the feet for every jump. It requires more speed than a single under and is often used in CrossFit workouts.
Whether your goal is to improve your workouts at a CrossFit gym (or prepare for the CrossFit Open), or to find new ways to challenge yourself physically, learning and perfecting the double under will offer you many benefits.
However, as double unders are a more advanced form of cardio work, we see many mistakes when trying to perfect them. Athletes try to rush the jump, leading to poor timing. How we control the rope (in the wrists) is also essential, as well as our overall level of conditioning. Thankfully, we have a few tips and drills to help athletes master the double under.
Choosing a Rope
Before anything, we need to ensure we have a jump rope of a good and proper length. If the rope is too long, and it is difficult to control. Too short, and it will get caught on your shoes and be difficult to jump over.
A general rule is to look for a rope three feet greater than your height. You can also step into a jump rope, pull it up, and the ends should reach your armpits (don’t include the handle). If you would like a more in depth look at finding a jump rope, check out this article here.
Jump Rope Mechanics
After you have the right rope, you need to learn the simple movement of jumping rope. Becoming comfortable with single unders will lead to more double unders.
Use jump rope to warm up each day for class. Start with single unders, but be sure to be thinking of the following cues:
- Relax your shoulders. The more tense your shoulders are, the more likely you are to trip on your rope. You will also fatigue faster.
- Keep the arms close to the body—move the rope through the wrists instead of big, sweeping movements with the arms. This will keep the heart rate lower as you will be expending less energy moving the rope, allowing you to jump for longer.
- Keep the legs straight in your jump—jump through the toes and make the jumps light. Instead of bending the legs, keep them straight and practice rebounding right into the next jump.
Double Unders
Double unders are a faster movement than a single jump, but that does not mean we sacrifice any of the cues above. We still want to stay relaxed and move through the wrists.
Start drilling double unders by practicing a few singles, then attempting a double under. If you make it, try to go right back into jumping, even if it is just single jumps.
Eventually, you will be doing less single jumps between the double and be able to string more together.
Common faults
Jumping too high: The jump for a double under is only slightly higher than a single under. Many athletes think they need an extra powerful jump, when its really just a little more bounce through the toes. This is where keeping the legs straight can help.
Swinging the arms: If the arms travel too far from the body, not only is it more fatiguing, but the rope is more likely to catch on your feet. Keep the elbows in close to the body, moving the rope through the wrists.
Timing: To work on the correct timing, put the rope down and practice penguin hops. Jump with your arms at your side, and hit the legs twice as you jump up. This will be a similar way to how you will spin the rope.
Tensing up: Many athletes who are learning double unders put too much effort into it. Their entire body tenses, and this never works out well. Take a breath before starting every set. Relax the shoulders, and do your best not to get frustrated after a trip up.
Practice
As with anything, the more you do it, the more you will find out what works and what does not. Warm up for your workouts with double unders. Dedicate practice time to them once or twice a week. With consistency, you will get better at double unders.
