Double-Under

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.

Standard: The rep counts when the rope completes two full rotations, passing beneath the feet twice, during a single jump.

How to do the Double-Under

1. Hold the rope handles with the hands slightly in front of and beside the hips.
2. Keep the elbows tucked close to the body and the shoulders relaxed.
3. Jump with a tight, springy bounce off the balls of the feet, staying vertical.
4. Spin the rope using a fast flick of the wrists, not big arm circles.
5. Time the wrist speed so the rope makes two full passes during one jump.
6. Land 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.