MovementsConditioning
Double-Under
Also known as: Dubs · DU
A jump-rope skill where the rope passes under the feet twice for every single jump. It requires a fast wrist turn, a tight bounce, and precise timing.
Double-UnderConditioning
The standard
The rep counts when the rope completes two full rotations, passing beneath the feet twice, during a single jump.
How to do it
- 01Hold the rope handles with the hands slightly in front of and beside the hips.
- 02Keep the elbows tucked close to the body and the shoulders relaxed.
- 03Jump with a tight, springy bounce off the balls of the feet, staying vertical.
- 04Spin the rope using a fast flick of the wrists, not big arm circles.
- 05Time the wrist speed so the rope makes two full passes during one jump.
- 06Land softly and immediately rebound into the next jump to keep a steady rhythm.
Common faults
- · Making large circles with the arms instead of turning the rope with the wrists.
- · Piking or kicking the heels back to try to buy extra air time.
- · An inconsistent, changing jump height that disrupts the timing.
- · Excessive tension in the shoulders that tires the arms quickly.
Scaling & progressions
- · Practice single-unders first to build a smooth, consistent bounce.
- · Do sets of single-single-double to feel the faster wrist rhythm.
- · Substitute a time cap or a number of jump attempts for a rep target.
- · Use a slightly heavier or beaded rope so the turn is easier to feel.
Coaching tips
- · Keep the jump height the same as your single-unders; only the wrists speed up.
- · Relax the upper body; tension in the arms is the fastest way to fail a set.
If this movement is giving you grief