how to do a double under step by step and with video tutorial

To master the double under with a jump rope, follow these structured steps, focusing on technique, practice, and progression:

1. Master Single Unders:

Ensure you can comfortably perform 50+ consecutive single unders with consistent rhythm and form.

Focus on using your wrists (not arms) to spin the rope, keeping elbows close to your body.

2. Rope Setup:

Length: Stand on the rope; handles should reach your armpits (shorter than single unders for faster rotation).

Type: Use a speed rope with bearings for smoother spins, or a lightweight rope if unavailable.

3. Technique Drills:

Wrist Flick Practice: Without jumping, spin the rope rapidly with your wrists to feel the double rotation.

High Jumps: Practice jumping higher than usual while maintaining a tight core and landing softly on the balls of your feet.

4. Progression Drills:

Single-Double Intervals: Alternate 1 single under with 1 double under (e.g., single-single-double).

Double Under Attempts: After a few singles, explosively jump and flick wrists to attempt a double under. Land and reset.

5. Form Tips:

Arms/Elbows: Keep elbows tucked and arms close to your sides.

Jump: Jump just high enough for the rope to pass twice—excessive height wastes energy.

Rhythm: Use a consistent tempo (e.g., count "1-2" for each double under).

6. Common Fixes:

Tripping? Shorten the rope or check wrist speed.

Can’t Rotate Twice? Jump slightly later to allow the rope to pass under.

Fatigue? Build endurance with interval training (e.g., 30 seconds on/30 seconds off).

7. Advanced Drills:

Consecutive Doubles: Once comfortable, link 2-3 double unders in a row.

Weighted Rope: Use a heavier rope for strength, then switch back to a speed rope.

8. Safety & Consistency:

Surface: Use a shock-absorbing surface (rubber mat, wooden floor).

Footwear: Wear supportive, cushioned shoes.

Practice: Dedicate 5-10 minutes daily, focusing on quality over quantity.

9. Mindset:

Stay patient and persistent. Double unders require coordination and may take weeks to master.

Film yourself to analyze form or seek feedback from experienced jumpers.

Video tutorial 

By following these steps, you’ll build the strength, timing, and muscle memory needed to execute smooth double unders. Celebrate small victories and keep practicing! 🏃♂️

Here are some keywords  options for "how to do double unders," balancing keyword usage and clickability:

Short & Direct:

• "How to Do Double Unders: Step-by-Step Guide"
• "Double Unders: Technique & Tutorial for Beginners"
• "Master Double Unders: Tips & Tricks"

Longer & More Descriptive:

• "How to Do Double Unders: Improve Your Jump Rope Skills Today"
• "Double Unders: A Complete Guide to Mastering the CrossFit Move"
• "How to Do Double Unders: Beginner to Advanced Technique Breakdown"

Question-Based (Good for Search):

• "How Do You Do Double Unders? Easy Tutorial"
• "How to Learn Double Unders: Common Mistakes & Fixes"

Adding Benefits:

• "How to Do Double Unders: Burn Calories & Improve Coordination"
• "How to Do Double Unders: Increase Fitness & Agility"