Double Under
The double under is an advanced jump rope drill that increases conditioning, endurance, and coordination.
Instructions
Step 1
Grab a jump rope that is the right length for your height. The ends should measure from the floor to your arm pits. Jump normally to get warmed up.
Step 2
When you're ready, jump a little higher, tucking the knees closer to your body, and aim to swing the rope under your feet and over your head twice in one jump.
Trainer's Tips
- Make sure to land with soft knees and on the balls of your feet.
- Avoid jumping too high or too slowly. Only go as high as you need to clear the rope. Hops and bounces are sufficient.