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How to Do Double Unders: The Program I Used to Reach 639 Double Unders (In a Row)

Last updated on March 2, 2016

When I first started developing the Crossrope system (in my garage), my goal was to get 100 double unders in a row. At the time, I was able to get about 80 consistently so I was close. But hitting that 100 mark was proving to be quite the challenge.

So I created a simple game-plan. Instead of just practicing randomly, I created a strategic little double under program for myself.

And within a few weeks, I knew I came across something incredibly powerful. The program started working better than I ever could have imagined.

Within two months, I was crushing 200 double unders consistently and today I can pull off over 600 doubles in a row (you’ll see a video later in this article).

Click here to check out the rope I use for double unders today!

Now I’m not saying this to brag. What I want to show you here is that if you take a strategic approach to learning double unders, you too can improve very, very quickly.

This post will show you how to do double unders regardless of where your starting point is.

I’m going to share with you some simple double under drills and I'm going to outline the exact program I created (and used) to hit the 600 double under mark.

If you're ready for double under mastery, let's get started.

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How to do Double Unders​

In this post, I’m going to provide a lot of details so I encourage you to bookmark this post and refer back to it as you’re practicing.

Here’s what we’re going to cover:

Let’s get started.

Why Focus on Double Unders​?

If you're reading this post, you likely fall into one of two groups of people:

  1. You've heard good things about double unders and want to learn how to get started with this challenging exercise.
  2. You use double unders in your workouts regularly and you're looking to increase your ability to do consecutive double unders.

Regardless of which group you fall into, here’s why you should focus on double unders:

Double unders are an exercise that have both a minimum skill threshold and a minimum exertion threshold.

Let me explain what that means.

Simply put, being able to perform (consistent) double unders requires more skill and effort than almost any other exercise on the planet. 

You need a certain level of skill and coordination to even be able to pull off one single double under. And once you are able to perform a double under, the effort required to perform consecutive double unders is even greater.

Now there's good and bad to this.

The bad: Not everyone can perform double unders (easily).

It takes practice and patience to become good enough to use double unders in your training. Compare that to the ease with which anyone can go for a jog, hop on a stationary bike, or step on to an elliptical which makes them good tools for someone just getting into exercise.

It will take time before you are actually able to use double unders in your training mix.​

If you have a hard time with double unders, this is the set you need to get started with.

The good: Once you do get good enough at double unders to use them in your training, the benefits are wide-ranging: improvement in fat loss, explosiveness, quickness, coordination, agility, and conditioning along with the satisfaction of learning a challenging skill that not everyone can do.

Now does the good outweigh the bad? That's for you to decide.

Getting Started with Double Unders​

If you haven’t learned how to do double unders yet, then I want to help you get started with some simple double under drills.

Remember: this is a challenging exercise and you shouldn’t get discouraged if you can’t get it right away or if you’ve had a hard time with it in the past. It will take time to get right.

Now here’s my best piece of advice for beginners: make sure that your basic jump (aka single under) is on point before getting started with double unders.

If you master your basic jump rope technique, you will find that learning how to do double unders will be much, much easier.

Over the past few years, I’ve conducted countless double under workshops and I’ve noticed the same beginner mistakes being made. I've outlined them in the video that follows.

Watch this short video that demonstrates some quick double under drills you can try:

Press play to watch the video.

Once you can string 10 or 20 together, you are ready for the next level!

Advanced Double Under Drills

Once you feel comfortable with the simple double under drills (or if you've already been doing double unders for some time and you're looking to take your game to the next level), you're ready for the next series of drills.

The advanced drills presented here are designed to help you increase the speed of your double unders and become more consistent and proficient with your technique so you make fewer mistakes during your workout.

Again, I​ only recommend moving to these drills once you feel comfortable with your basic jump and you're able to consistently string together a set of 10-20 DUs. 

​Watch this short video that demonstrates some advanced double under drills you can try:

Press play to watch the video.

How to do Double Unders​: The Rapid Improvement Program to get to 600 DUs

You know that saying “if it seems too good to be true, it probably is”?

Well, it doesn’t apply here.

I’m about to show you a simple and systematic program that will help you improve your double unders no matter where you are in your training right now.

Again, this is roughly the same program (although quite simplified) that helped me improve my double under abilities, to the point where I’m able to string 600+ double unders in a row.

Now here are some important things to mention first:

  1. Before you attempt these workouts, you must be able to do 10 unbroken double unders consistently and have a PR of 20+ (if you’re not there yet, refer to the drills in the beginner section)
  2. You can do the workouts outlined in this program with any jump rope

Note: click here to check out the 2-in-1 speed rope we recommend.

Now let’s get to the double under programming.

Step 1: Figure out your baseline​

Establish your current baseline double under count.

Give yourself 5-10 minutes to get the longest string of double unders you can. Shoot for a new PR (personal record) if you haven’t tried in a while. Whether you get 20 or 200, write down your PR:

Double Under PR: _______________________________​

When you complete your baseline test, share it with us here:​

My current jump rope #doubleunder PR is: 

Click to Tweet

Your PR number will be used in the calculations for the next steps of the program.

Step 2: Figure the 3-Week program

Here's the simple 3-week double under program you're going to follow:

WEEK 1 TRAINING

Objective: complete the workout below three times this week allowing for one full day of rest between workouts.

Workout: 3 sets X 50% PR resting 30 seconds between sets​

Example: If you got a PR of 40 double unders, you will complete 3 sets X 20 DUs, resting 30 seconds between set. you will complete this workout three times in the week.​

WEEK 2 TRAINING

Objective: complete the workout below three times this week allowing for one full day of rest between workouts.

Workout: 4 sets X 55% PR resting 30 seconds between sets​

Example: If you got a PR of 40 double unders, you will complete 4 sets X 22 DUs, resting 30 seconds between set. you will complete this workout three times in the week.​

WEEK 3 TRAINING

Objective: complete the workout below three times this week allowing for one full day of rest between workouts.

Workout: 5 sets X 60% PR resting 30 seconds between sets​

Example: If you got a PR of 40 double unders, you will complete 5 sets X 24 DUs, resting 30 seconds between set. you will complete this workout three times in the week.​

As you can see, these workouts are short and very easy to add to the start of any workout.

I don’t recommend doing them at the end of your training session since you are very likely to be overly fatigued.

The workouts will require a lot of focus and will be demanding on your lower body.

You want to make every effort to string jumps together without a miss through all the sets and fight the pain and temptation to stop in the later sets. If you do miss, that’s alright, but try to minimize rest and go right back into your doubles until you’ve completed the set.

Always make sure to stretch and foam roll your calves and feet for maximum recovery.

Step 3: Re-test

Once you complete the 3-week double under program, make sure to take a few days off to let your legs recover fully before re-testing.

When you're ready, go ahead and shoot for a new PR. Don’t be surprised if you increase your double under count by at least 25%-50%!

When you re-test, share this with your friends:

I improved my #doubleunder PR by ___% using these #jumprope tips from #crossrope:

Click to Tweet

If you want to see the Rapid Improvement Program in action, watch this short video:

Bonus: The Trick to Getting 600 Double Unders

Now 25%-50% improvement sounds pretty good, but did I really use that program to get to 600 consecutive double unders?

The answer is absolutely. But I used a simple trick.

I used the exact template above only I used progressively heavier jump ropes as my double under abilities improved.

That's all I did. ​

As my PR improved, a 3 Oz rope was swapped out for a 1/4 Lb Agility rope, then a 1/2 Lb Energy rope, then a 1 Lb Intensity rope, and finally a 2 Lb Fury rope.

When you can do a couple of double unders with a 3 Lb jump rope, 600+ double unders with the 3 Oz rope (which is heavy by most speed rope standards) suddenly becomes easy.

Want to see what 639 double unders looks like? Check it out:

Even as my training goals change, I continue to use the same training principles to continuously push myself to new limits. 

We've even launched our brand new Bolt Set specifically for double under and speed training which I think will help me hit the ultimate 1,000 unbroken double under threshold.

I think that will warrant a new video. :)​

Quick Double Under Summary

I hope you've enjoyed this in-depth article on how to do double unders.

Don't forget that you're dealing with a monster of an exercise here. This isn't something many people can do and it's not something you will master overnight. It will take time, practice, and discipline to get right.

But let me be clear: it's most definitely worth it.

The wide-range of benefits that double unders have to offer are worth the effort that's required to master them.

If you're just getting started with double unders, focus on your basic jump first and use the drills presented in the beginner section of this article to start your journey to double unders.

Good news is that you'll be burning calories and elevating your heart rate even as you're practicing double unders!

If you've been jumping for a while and really want to scale your double unders, try out the 3-week program I've provided. You should see a 25-50% boost minimum.

And when you're ready to REALLY start crushing double unders (and possibly working towards triples), get yourself a good heavy jump rope set and get jumping.

Your Turn:

Let me know what your double under goals are in the comment section below! I'm looking forward to reading them all. Cheers!​

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