Performing double unders takes a lot of practice. First you learn to develop the right rhythm, the right turning movement and the right feeling for the skipping rope. Learning double unders is often accompanied by frustration and red marks. In this blog we give you 10 tips to master this exercise faster.
What are double unders and how do you start?
Double unders is basically rope skipping where the rope goes around you 2 times in 1 jump. To do this properly, first choose the right skipping rope. While speed ropes are best for this exercise, heavier ropes are better for learning them. These give more feedback. This helps with good timing and coordination.
Advantages of a heavy skipping rope
Using a heavier skipping rope while training has even more benefits. If you are a beginner, a slightly heavier rope (like the Crossmaxx Functional speed rope) is best. This will help you time your double jumps better. Then you can switch to a lighter rope. For example the Crossmaxx PRO bearing speed rope or the LMX. Speed rope PRO. These speed ropes have bearing for a smooth, fast spin.
Do you really want to take your speed and stamina to the next level? Then try to do double unders with the LMX. Leather jump rope. If you can jump smoothly with this, you are a real pro ;)
10 tips for smooth double unders
To start with double unders and/or improve them:
- Make sure your skipping rope is the right length. If it is too long, the rope hits the ground too early, bounces up and hits your feet. A skipping rope that is too short makes it practically impossible to jump smoothly. As a general rule, keep this length: stand on the rope and bring the starting point of the handles towards your armpit. This is the correct length. Are you someone who puts his arms to the side while jumping? Make your rope slightly longer than the standard length.
- Keep your hands at your sides. Make sure your hands rotate from your wrist and you don't move your entire arm.
- Jump and land on the ball of your foot. If you land on the ground with flat feet, it is very difficult to bounce back up.
- Keep your feet under your body while jumping. This makes landing more efficient and faster. Also bend your knees slightly when landing. This absorbs shocks.
- Note the sound of the rope. Jump when the rope is about to hit the ground.
- Start with some calm, controlled singles first. For your first double, jump a little higher and turn your wrists faster causing the rope to pass under your feet twice. Try to keep to the pace of your singles. Then you continue with your singles until you can do the pattern of 1 double, some singles, 1 double et cetera. If you can do this, you will master the rhythm.
- Do you want to do 2 or more doubles in a row? From your '1 double, some singles, 1 double pattern', decrease the number of singles in between the doubles.
- Start at a very easy pace. Make sure you determine the pace of the rope. Not that the rope determines your pace.
- Above all, stay calm and breathe well. Getting frustrated doesn't help ;)
- Practice, practice and practice! Good luck, you can do it!