How to do Double Unders: From Zero to 639 Double Unders in a Row
Updated on March 9, 2018
Welcome to the ultimate double under training guide where we’re going to teach you how to do double unders like a pro, regardless of your starting point.
The double under is one of the most challenging jump rope exercises on the planet, but it's also one of the most effective, which is what makes it worth the time and effort to learn.
When we first started developing the Crossrope system, the goal was for our founder, Dave, to get 100 double unders in a row. It took a long time to get to even 80 consistently, but hitting that 100 mark was proving to be quite the challenge.
So he created a simple game-plan. Instead of just practicing double unders randomly (which most people do), he created a strategic double under program.
Within two months, he was crushing 200 double unders consistently. He's used the same tips and techniques we're sharing with you in this article to build up to 639 double unders in a row (video included).
And now we want to give you the same tips and strategic approach to learning how to do double unders so you too can improve very quickly.
Let's get started.
How To Do Double Unders
In this post, we’re going to provide a lot of details on how to do double unders so make sure to bookmark this post and refer back to it as you’re practicing.
Here’s the short version -
To learn how to do double unders, it starts with finding the right rope. Though speed ropes are best for double under performance, heavy ropes are better for learning because they provide more tactile feedback, which helps greatly with your timing and coordination.
To get started, your basic jump rope technique must be solid. As you progress to double unders, your wrist rotation will be critical as it controls the pace. Your jumping needs to be powerful and controlled so you are landing in a balanced position on your midsoles to allow for quick rebounding.
The final steps of learning double unders comes down to finding the perfect balance between jumping and wrist rotation so you can start stringing together repetitions consecutively.
Now let's look at the long version. 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.
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.
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.
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. If you want to amplify the benefits that double unders can bring, join our free 30-day jump rope challenge and get unique workouts to work through.
What is the Best Jump Rope for Double Unders?
This question comes around a lot.
The truth is there are many great jump ropes designed and built for double unders. Most of them are thin wire ropes designed to move really fast around the body.
However, as you’ll see more so later in this post, one of the secrets to our double under success was using heavier ropes in practice sessions.
There are a number of advantages to using heavier ropes when training.
If you’re a beginner, a slightly heavier rope (like our 1/4 LB Infinity Jump Rope) is great for learning double unders because it offers better feedback so you can time your double under jumps better.
If you’re an advanced jumper, training with an even heavier rope - like our 1/2 LB Infinity Jump Rope - allows you to build the strength and endurance you need for consistent double unders.
Think about this.
If you can train to do 100 double unders with a heavy rope, it becomes very easy to crush 100 double unders with a speed rope. Like with any other form of training, it's all about progressive resistance. And that's exactly what heavier ropes allow you to do.
That’s why so many of our customers – Brent Tiesma being a perfect example – have had so much success with using the Crossrope training system.
So the best jump rope for double unders is not a single rope, but a series of ropes that allow you to progressively increase your resistance.
Our Crossrope Plus Set Infinity Get Fit Bundle offers the exact four ropes you need to master double unders, whether you’re a beginner or a seasoned athlete. It comes with our 1/4 Lb, 1/2 Lb, 1 Lb, and 2 Lb ropes that you can work your way through as you build up your DUs.
Now once you do build up your double under strength and endurance and you want to work on speed, that’s where our Bolt Set comes into play.
The Bolt Set is a unique, fully adjustable, speed training system that comes with the 1 Oz sprint rope and the 3 Oz speed rope as well as high-grade super light aluminum handles with premium bearings to offer the ultimate speed experience.
Once you have the right set of ropes, it's time to learn how to do double unders.
Get Started with Double Unders
If you haven’t learned how to do double unders yet, then we 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 our 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, we’ve conducted countless double under workshops and we’ve noticed the same beginner mistakes being made. We’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, we 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 600 DUs
You know that saying “if it seems too good to be true, it probably is”?
Well, it doesn’t apply here.
We’re 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 Dave to improve his double under abilities, to the point where he was 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 personal record of 20+ (if you’re not there yet, refer to the beginner drills).
2. You can do the workouts outlined in this program with any jump rope
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 it down:
Double Under PR: _______________________________
When you complete your baseline test, share it with us here:
My current jump rope #doubleunder PR is:
Step 2: Figure the 3-Week program
Your PR number will be used in the calculations for the next steps of the program.
Here is the simple 3-week double under program you're going to follow:
As you can see, these workouts are short and very easy to add to the start of any workout.
We 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:
If you want to see the Rapid Improvement Program in action, watch this short video:
Make sure to check out our jump rope fitness challenge to put your double unders into action with free and effective workouts!
Trick to Getting 600 Double Unders
Now 25%-50% improvement sounds pretty good, but did Dave really use that program to get to 600 consecutive double unders?
The answer is absolutely. But he used a simple trick.
He used the exact template above only he used progressively heavier jump ropes as his double under abilities improved.
That's all he did.
Here’s the Get Fit Bundle again:
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:
Bonus Double Under Tips
To give you even more double under guidance, we’ve polled our jump rope fitness community and asked some of our best jumpers for their top double under tips.
Here are some of the best shared DU tips:
To read the full list of tips, make sure to join our community here.
Quick Double Under Summary
We 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 it right.
But 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 we’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.
Let us know what your double under goals are in the comment section below! We’re looking forward to reading them all. Cheers!
And if you want to join our community and put your double unders to use, make sure to join our 30 day jump rope fitness challenge. Click below for access.