Double Under Jump Rope

High-level jump rope
Double Under Jump Rope gif

Coach's Tips

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How to Double Under Jump Rope

Starting Position

1. Make sure to keep your wrists loose and relaxed while jumping.

2. Do not jump with your arms extended, as this can put strain on your shoulder joints.

3. Start with a slower pace until you get used to the movement and then gradually increase the speed.

4. Be mindful of your posture and keep your core engaged to protect your lower back.

5. Always use a rope that is the correct size for you.

Proper Form

1. Begin by swinging the rope forward and backward in an arc, allowing the rope to pass under your feet twice with each swing.

2. As you swing the rope, jump with both feet slightly off the ground.

3. As you land, keep your feet close together and your knees slightly bent.

4. Keep your arms close to your body and move your wrists quickly to create momentum for the rope.

Breathing Technique

1. As you jump, take a deep breath in through your nose and exhale through your mouth.

2. Maintain a steady rhythm of breathing as you jump.


1. Stand with your feet hip-width apart, holding the jump rope handles in each hand.

2. Keep your elbows close to your body and your shoulders relaxed.

3. Make sure the rope is long enough by standing on the center of the rope and extending the handles up towards your shoulders.

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