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Jump Rope Double Under

AdvancedCardioTier T4

Aim: to jump higher once in a while so the rope passes twice. Good for: Advanced home cardio; Rope power and timing; High-intensity intervals.

Targets: Ankle
Muscles: Gastrocnemius, Soleus
Experienced rope usersCardioPower

When to use

This is for fit, experienced rope users. Use it in a cardio block after you have warmed up with small bounces. The goal is to jump higher once in a while so the rope passes twice.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • jump rope

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • In its taught order: the ready stance with the rope resting on the backs of the ankles (the individual-rope starting position); a single bounce mid-flight with the rope passing under the feet once ('start with a single bounce', the count '1, 2, 3, 4'); the higher 'double' jump early in its flight as the rope completes the first of its two under-feet passes ('higher jump' and 'increase wrist speed'); and the same flight's second pass beneath the feet just before landing on the balls of the feet.
  • Perform solo on a flat, dry, clear floor; one plain single speed rope - one slim handle in each hand, sized by the rule so the handles sit just below the shoulders when you stand on its centre.
  1. A man standing tall facing the camera with his feet together, both hands holding rope handles in front of him at waist height, and the rope resting on the backs of his ankles.

    Step 1 of 5

    Stand tall with your feet together. Hold a handle in each hand at waist height and rest the rope behind your ankles.

  2. The same man caught mid-flight on a small bounce, both feet just clear of the floor, the rope's arc passing beneath his raised feet, hands still at waist height.

    Step 2 of 5

    Turn the rope over your head and take a small bounce. Let the rope pass under your feet once.

  3. The same man caught early in a clearly higher jump, both feet well clear of the floor, the rope's arc passing beneath the raised feet, hands at waist height.

    Step 3 of 5

    Take a higher jump. Spin the rope faster so it passes under your feet for the first time.

  4. The same man still airborne near the top of the higher jump beginning to descend, knees slightly drawn up, the rope sweeping beneath his feet for its second pass.

    Step 4 of 5

    Stay in the air with your knees slightly drawn up. Let the rope pass a second time before you land on the balls of both feet.

  5. A man standing tall facing the camera with his feet together, both hands holding rope handles in front of him at waist height, and the rope resting on the backs of his ankles.

    Step 5 of 5

    Land and stand tall with your feet together. Rest the rope behind your ankles.

Form Cues

  • Jump higher, not harder
  • Speed the rope with your wrists
  • Keep your elbows close
  • Land softly on the balls of your feet

Common Mistakes to Avoid

  • Jumping too low
  • Using big arm circles
  • Tucking the knees too far
  • Landing with stiff legs

Safety Information

High-impact. Use a clear, flat, dry floor and a rope sized to your height. Build solid single bounces before trying this.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.