Double-Under

Set-up

• Use a light, fast rope sized so the handles reach about your armpits when you stand on the middle.
• Hold the handles at hip height with your elbows close to your sides.

How to do it

1. Jump a little higher than you would for a single skip.
2. Spin the rope fast from the wrists so it passes under your feet twice in one jump.
3. Land softly on the balls of your feet and go straight into the next jump.

Coaching cues

• Stay tall with your legs nearly straight: don’t tuck your knees.
• Speed comes from the wrists, not big arm circles.

Common mistakes

• Piking or kicking the feet back to make room for the rope.
• Jumping much higher than you need to.

Safety

• Practise single skips with the occasional double-under until your timing is steady, and jump on a forgiving floor.