Monday, March 14, 2011

Skill Work - Double Unders

Tips from
“A big key is good arm position and quick wrists.”  With this in mind Dave provides the following tips for improving your double unders:
  1. "One of the keys is to not jump higher but rather swinging the rope faster, and maintaining that speed throughout your double unders. 
  2. Keep your hands down low near your belt-line and just in front of your frontal plane.
  3. Your elbows should stay in close to your sides.
  4. Use “supple wrist action.”  That is, keep your wrists loose and use them to move your rope, don’t use your arms.
Mental Cue: Imagine you are wearing glow stick bracelets and jumping rope at night.  You would want to see small, quick little circles streaks down by your sides.
Bonus Tip: Couple the arm position tips with nice, relaxed, tall bounding off the balls of your feet and you’re well on your way to excellent double unders.


  1. Thanks for posting. I will get my DUs this year!

  2. Yes, thanks for posting. I'm with ya, Matt. I gotta start getting those damn DUs!!!

  3. Same. My poor feet can't take any more bruising in my five fingers!

  4. Thanks for linking up to our post! Get Some! Pretty fortuitous given the Sectional WOD.