A Double-Under is when the jump rope passes under your feet twice between the time it takes for your toes to hit the ground when skipping and is a skill highly sought after yet elusive for many. However, you’d be surprised by how quickly you could master the exercise by setting aside perhaps just 5 minutes each day to practice it.
Preparation & Warmup
We want to ensure both your jump rope and body are nicely set up for skipping.
Set your rope right
The two rope handles should be nipple/chest height when standing on the rope with one foot. (depending on where your nipples are)
There are ropes of varying materials and diameters which affect the weight and speed of the rope to challenge the athlete in different ways but a speed rope is what we’re after here. We use metal speed ropes with metal handles that do not break when stepped on which are ideal for training.
The Leaning Process
You’re warmed up and ready to practice so what’s next?
We suggest the following process:
The movement is more of a bounce (using the elasticity of the achilles), rather than individual jumps strung together. Your toes are 'slapping' the floor and your legs are pretty much straight throughout without too much knee flexion (bending).
You need only jump high enough to allow the rope pass under your feet so conserve your energy when there’s no need for huge jumps here.
This is an exercise that is going to challenge your cardiovascular so learn to jump efficiently!
Imagine making circles - the quickest rotation you can make is at your wrist, not the elbow or the shoulder and we want the movement to be as energy and time efficient as possible in order to sustain our energy and also get the rope round quickly enough before our toes land again.
Therefore, your arms are locked out at the elbows, with your hands slightly in front of your hips and the wrists perform a ‘whipping’ motion as they rotate.
Your core is tight and your gaze ahead with your shoulders once again… pinned back and down in your pockets!
Set aside 5 minutes every day to practice your skipping & notice how much you improve in a week.
How many can you do in 1 minute?