Jump Rope Double Unders
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Skipping Rope
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Forearm Flexors, Quadriceps, Rectus Abdominis
Movement pattern
Solo Skill Rehearsal
Training goal
Conditioning
Sport
Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Develop wrist speed, ankle stiffness and the timing required for a higher-intensity skipping variation.
How it fits the system. The high-intensity skipping progression in the Combat Sports and Conditioning sections. Related work in the library: Jump Rope Boxer Skip and Jump Rope.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Forearm Flexors, Quadriceps, Rectus Abdominis
Movement pattern
Solo Skill Rehearsal
Equipment
Skipping Rope
Difficulty
Intermediate
How to Perform
- Begin with single skips to establish a consistent rhythm and rope speed.
- Jump slightly higher than usual while accelerating the wrists sharply.
- Pass the rope twice beneath the feet before landing, keeping the elbows close to the ribs.
- Land on the balls of the feet with the knees soft and re-establish the rhythm.
Coaching Cues
- “Faster wrists, not bigger jumps.”
- “Elbows stay at the ribs.”
- “Land soft, leave fast.”
Common Mistakes
- Jumping much higher instead of turning the rope faster, which exhausts the athlete quickly.
- Swinging from the shoulders, which slows the rope and tires the arms.
Progressions & Regressions
Progressions
Increase consecutive repetitions, then alternate singles and doubles, then work timed intervals.
Regressions
Practise the wrist acceleration with single skips, then attempt one double every fifth skip.
When to Use It
When to use
Home training, warm-ups, technical maintenance and conditioning rounds.
When not to use
When the pattern is unknown, because solo practice consolidates whatever is repeated.
Programming
6–10 sets of 10–30 repetitions, or 4–6 rounds of 60 seconds.
Popular
Popular Articles
