How to Do Double Unders: Step-by-Step Guide
Double unders — passing the rope under your feet twice per jump — are one of the most frustrating jump rope skills to learn and one of the most satisfying once it clicks. If you’ve been slapping your calves with the rope for weeks, this guide will fix the specific mechanics that are holding you back.
This is a companion piece to our Complete Jump Rope Guide, which covers foundational technique before you attempt advanced skills like this one.
Why Double Unders Are So Hard at First
Double unders fail for one of three reasons almost every time: jumping too high (wasting energy and losing rhythm), rotating the rope with your shoulders instead of your wrists (too slow), or mistiming when to tuck your feet. The fix isn’t “jump harder” — it’s tightening up wrist speed and shrinking your jump height.
Equipment Matters
Before working on technique, make sure your rope is suited for the skill. A stiff, thin cable speed rope — not a beaded or weighted rope — is essential for double unders, since it needs to complete two full rotations in the time you’re airborne. See our speed rope vs. weighted rope comparison if you’re still using a training rope.
Recommended: Lightweight Cable Speed Rope
A thin steel or PVC-coated cable rotates fast enough for consistent double unders, with minimal air resistance.
Step-by-Step: The Double Under Progression
Step 1: Master a Consistent Single-Jump Rhythm
You should be able to do 50+ consistent single-unders without watching your feet before attempting a double under. If you can’t, go back to basic bounce work in our pillar guide’s technique section.
Step 2: Practice “High Singles”
Do single jumps but hop about 2 inches higher than normal, while keeping your wrist rotation speed exactly the same as a regular single-under. This trains your body to create the airtime a double under needs without changing your rope speed yet.
Step 3: Add One Extra Wrist Flick
On every 5th or 10th jump, snap your wrists twice as fast for just that one rep while keeping the same jump height from Step 2. Expect to catch the rope on your shins — that’s normal and means your timing is close.
Step 4: Isolate Wrist Speed Off the Rope
Practice fast double wrist rotations without a rope, or with a short segment of rope, just to build forearm speed and endurance without the pressure of tripping.
Step 5: Chain Two Double Unders
Once single double unders land consistently, focus on immediately absorbing the landing and driving right back up for a second rep, rather than pausing to reset.
Common Mistakes and Fixes
| Mistake | Fix |
|---|---|
| Jumping too high | Cap jump height at 2-3 inches off the ground |
| Rotating from the shoulders | Keep elbows close to your ribs, rotate from wrists only |
| Rope catching on landing | Speed up the second rotation, not the jump |
| Losing rhythm after 2-3 reps | Slow practice reps down; prioritize consistency over speed |
Programming Double Unders Into Your Training
Once you can string together 10+ consecutive double unders, they become a powerful conditioning tool for CrossFit-style workouts. Our guide to jump rope for CrossFit covers how to program double unders alongside other rope skills for metabolic conditioning workouts.
Frequently Asked Questions
How long does it take to learn double unders?
Most people who train the progression consistently for 15-20 minutes, 3-4 times a week, land their first double under within 2-4 weeks.
Why do I keep hitting my heels or calves?
This almost always means your second rotation is too slow relative to your jump — focus on wrist speed, not jump height.
Do I need a special rope for double unders?
A lightweight, stiff cable speed rope makes double unders significantly easier than a beaded or cloth rope. See our jump rope buying guide for options.