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Double Under Jump Rope
Advanced jump rope exercise where the rope passes under the feet twice per jump, targeting calves and forearms to enhance cardiovascular conditioning, coordination, and power; progressed from single unders.
About Exercise
Equipment
Jump Rope
Difficulty
4/5 • Advanced
Primary Muscle Groups
Calves, Forearms
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Forearms
8/10Flexors
Quads
7/10Rectus Femoris
Glutes
6/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
20-100 reps
Rest Between Sets
30-60 seconds • Short rests to maintain intensity
How to Perform
Stand with feet hip-width apart on a smooth surface, holding jump rope handles lightly at hip level with elbows close to sides. Ensure rope length allows handles to reach armpits when stepping on center.
- Grip handles and position rope behind feet.
- Flick wrists to initiate rope rotation while jumping 4-8 inches straight up.
- Keep jumps rhythmic, landing softly on balls of feet with knees slightly bent.
- Accelerate wrists for two full rope passes under feet before landing.
- Maintain upright posture with core engaged throughout.
- Repeat in continuous motion, focusing on timing and minimal arm swing.
Coaching Tips
Form Cues
- Wrists flick, not arms.
- Jump straight up.
- Land softly on balls.
- Core tight, eyes forward.
- Elbows close to sides.
Breathing
Inhale during the jump preparation and exhale forcefully on takeoff and landing to maintain rhythm and brace core.
Tempo
1-0-1
Range of Motion
Jump height of 4-8 inches off ground; full rope rotation twice under feet from takeoff to landing on balls of feet.
Safety
Safety Notes
- Use proper rope length to avoid tripping.
- Warm up calves and wrists before starting.
- Jump on shock-absorbing surface to protect joints.
- Stop if experiencing wrist or ankle pain.
- Progress gradually from single unders.
Spotting
No spotting required; self-monitor form and use open space.
Common Mistakes
- Using arms instead of wrists for rotation.
- Jumping too low, causing trips.
- Kicking feet forward or backward.
- Shrugging shoulders or hunching posture.
- Hard landings on heels.
When to Avoid
- Acute wrist inflammation
- Ankle sprains
- Knee joint issues
- Poor balance risking falls
Flexibility Needed
- Adequate ankle dorsiflexion for jumping
- Wrist flexibility for rotation
Build Up First
- Master single unders consistently
- Practice power jumps without rope
- Develop wrist speed drills
Also known as
Double Unders, DUs, Speed Double Unders
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