Double Unders

Advanced Level of Difficulty

The double under is an advanced conditioning exercise that requires the athlete to perform two revolutions of the skipping rope for every single jump.

MUSCLES ENGAGED


Picture of Calves

Calves

Calves (calf muscles) influence the ankles and contribute to overall ankle strength. Strengthening your calf muscles will help your balance and performing movements such as running, walking and jumping.

Picture of Quadriceps

Quadriceps

The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used


Picture of Skipping Rope

Skipping Rope

Skipping rope is a low impact, aerobic exercise. In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels which greatly decreases the ground reaction forces through the patella-femoral joint.

Exercise Instructions


double unders - step 1

Step 1

Start skipping as you normally would with your feet close together and your arms close to your sides.

double unders - step 2

Step 2

Spin the rope faster in your wrists and jump a bit higher than normal in order to allow the rope to pass under your feet twice.

double unders - step 3

Step 3

Keep the tempo of the jump and the power in the wrists the same to string the double unders together.