How to do double unders
One higher jump, two fast wrist flicks. Three drills that teach the timing, and fixes for the mistakes that whip your shins.
Key points
- Jump 10–15 cm, stay tall, flick the wrists faster, not wider.
- Drill: single-single-double.
- Practise 5 minutes, two or three times a week.
A double under means the rope passes under your feet twice in one jump. It is mostly a timing skill: you jump a little higher and turn the wrists faster for one beat. Most people need several weeks of short practice before they can link them.
Before you start
- You can do at least 60 seconds of unbroken basic bounce with relaxed form (see technique).
- Your rope is not too long: for doubles, handle tops at about the bottom of the chest is common. See rope sizing.
- A lighter speed rope or thin cable spins faster with less effort, though some people find a slightly heavier beaded rope easier to feel.
The movement
- Jump straight up about 10–15 cm, legs nearly straight, toes pointing slightly down.
- As you leave the floor, flick the wrists twice as fast for one revolution. Keep elbows at your sides; the hands do not travel further.
- Land softly on the balls of your feet and go straight into the next jump.
Three drills
1. Thigh slaps (no rope)
Jump and slap your thighs twice before you land. Ten in a row teaches the rhythm: one jump, two beats.
2. Single-single-double
Two basic bounces then one double attempt. Repeat for 30 seconds. When it feels steady, go single-double, then try two doubles in a row.
3. Power jumps
Do 10 basic bounces that are slightly higher than normal, keeping your body straight. You are learning the height without the speed.
Common mistakes
| Mistake | Fix |
|---|---|
| Piking (feet kicked forward) or tucking knees | Stay tall; jump from the ankles. Try against a wall-mounted mirror. |
| Arms swing wide | Elbows pinned, small fast wrist circles. |
| Jumping much higher than needed | You need 10–15 cm, not a box jump. |
| Rope whipping shins | Turn earlier; it usually means the second turn came late. |
A practice routine
Add 5 minutes at the end of two or three sessions a week: 5 rounds of 30 s attempts, 30 s rest. Track your best unbroken set every two weeks. Doubles are hard on the calves, so keep the total small at first.
