A FIT30 EXERCISE
Double Unders
Double Unders are a jump rope variation that involves jumping high enough and swinging the rope fast enough to make it pass under your feet twice before you land. This jump rope variation is a great way to improve cardiovascular fitness, coordination, footwork, and agility, and to increase the speed and difficulty of the basic jump rope exercise.
HOW TO
How do I do Double Unders?
- Adjust your jump rope to an appropriate length. It should reach your armpits when standing on the middle of the rope.
- Begin with basic jump rope motions to establish a rhythm.
- Increase the speed of the rope rotation by using your wrists. This will create a faster spin of the jump rope.
- As the rope comes around at a faster pace, perform a higher jump than a regular jump rope, allowing enough space for the rope to pass under your feet twice.
TIPS
What are some tips for Double Unders?
- Emphasize wrist control to create a fast and efficient rotation of the jump rope.
- Keep your shoulders relaxed. Tension in the shoulders can affect the fluidity of the jump.
- Mastering the timing is crucial. Jump slightly before the rope reaches your feet for the second rotation.
- Aim for a consistent and controlled jump height to maintain the double under rhythm.
MODIFICATIONS
How do I modify Double Unders?
Easier
- If you're new to double unders, practice regular single jumps and gradually work towards mastering the double under motion.
- String together a few double unders, followed by a set of regular jumps to build stamina and skill.
What are the benefits of Double Unders?
Endurance
Core Strength
Improved Coordination
A jump30 workout
You're ROAR-Some!
Complete 4 Rounds In 25:40
- Basic Jump (00:25)
- Double Unders (00:15)
- Rest (00:20)
- Freestyle Jump (00:40)
- Rest (00:20)
- Forward Lunge (00:40)
- Rest (00:20)
- Basic Jump (00:40)
- Rest (00:20)
- Reverse Lunge (00:40)
- Rest (00:20)
- Basic Jump (00:25)
- Double Unders (00:15)
- Rest (1:00)
Free
