Double-Unders
A jump rope skill where the rope passes under the feet twice per jump. Develops coordination, calf power and conditioning.
Primary muscles
- Calves (Gastrocnemius)
- Soleus
- Cardiovascular System
Secondary muscles
- Quadriceps
- Forearm Flexors
- Front Delts
- Sets
- 3–6
- Reps
- 10–50
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with the rope behind you, elbows close to your sides and handles just in front of the hips.
Warm up with a few basic single bounces.
Jump slightly higher than for a single bounce, keeping legs nearly straight.
Spin the rope quickly with the wrists so it passes under twice before you land.
Land softly on the balls of your feet and immediately rebound into the next rep.
Breathing: Keep breathing steadily; short, rhythmic breaths help maintain timing.
Coaching tips
Fast wrists
Stay tall
Jump, don't pike
Common mistakes
Kicking the heels back or piking the legs
Using arms instead of wrists
Jumping too high and landing hard
Safety notes
Master basic bounce skipping first.
Stop when fatigue causes rope whips or heavy landings.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.