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Why Double-Under when I can Single Under like a Champ?

Part 1 of 3

What’s the reason for these crazy double-unders?  I used to be less than positive about these things 10 years ago as I had trouble understanding why I needed the skill to be jumping and spinning so ferociously for my overall fitness and well being.  Why go thru the frustration and what feels to be the mini series of awkward jump rope?


Then I finally got them and quickly understood.


Double-Unders require focus, rhythm, finesse, speed and precision.  I told Ben it's kinda like trying to pick a lock for the 1st time, it requires some practice time to get the hang of it. 

They are a obvious conditioning and fat loss tool.  They will help improve:

  • your speed
  • coordination
  • agility
  • balance
  • accuracy
  • power
  • endurance
  • and strength - just try a weighted rope


“...b/c they provide a great neurological stimulus and high neurological demand....the practice is the only way to improve at this movement, when the practice becomes permanent the change is called learning.”

To bound quickly provides the stimulus to your CNS that can improve reaction time and quickness.  Recruiting fast-twitch muscle fibers and gaining the required stabilizing muscles (eccentric part of the jump) gives your calves explosiveness and a nice chiselled look.  

They are a challenge to learn…., but with practice it’s one of the most effective and beneficial exercises you should incorporate.  This rope training is powerful, versatile, and are relatively cheap and doesn't require a lot of room to be incorporated into your workout.


According to this exercise has one of the highest calorie burns.

A 150lbs person burns 150 calories every 20 minutes of skipping

A 200lb person, 190 calories are burned in 20 minutes.

As for the Double Under Calorie Burn

Double-Unders burn almost 300 calories in 20 minutes for a 150-pound person

As for a 200-pound person, almost 400 calories are burned in 20 minutes.


So master the single-under.  Single-under jumps do strengthen the muscles and tendons needed when attempting double-unders. 

Once you can do an easy 100 single-unders without a mistake, I think you’re ready to double things up.

Jump a bit higher and slower (what?).  Give yourself some time to get the rope underneath you twice by doing a "pogo" power jump.  A longer and higher jump than your single under.  Keep your form. Breathe. No arms flailing around, no donkey-kicking, no bounding angry kangaroo jumps.  Just minimal knee bend bounding and spinning.


Should everyone do Double-Unders?

No, not all of us should be attempting to master these. Talk to your coach first.  Injured feet, plantar fasciitis, pelvic floor issues, knee and hip pain would not agree with this repetitive higher impact practice.  Some will need to wait it out for the time being.