The Top 5 Tips You’ll Need To Get Consistent Double-Unders

We can all jump 3 inches off the ground, and we can all turn our wrists. So why can’t we lock down double-unders? If you’re like most that are newer to CrossFit, you cringe every time you see double-unders in a WOD because you just can’t seem to link them together. Well cringe no more! Here are the 3 tips that will have you doubling in no time:

Tip #1: FIND A CONSISTENT ROPE
It’s very hard to learn a new skill if you’re constantly changing the tool that you’re using. Having your own rope is the first step to learning doubles. The rope will be sized to properly fit your body and will set you up for success. You’ll become familiar with the speed of the rope and it’s weight.

To properly size your rope, step on the middle and pull the handles up toward your chest. Turning the handles in toward your body, they should generally be about nipple or armpit height. Note: some may prefer a slightly shorter or longer rope, so find a length that works for you.

Tip #2: SLOWER, HIGHER, AND LONGER JUMP
There should be a distinct difference between the jump for you double under versus your single. The single under yields a short, fast jump, while the double-under requires you to lengthen your jump, making it slightly higher and slower.

Start by performing singles, but with a slower, longer jump. You should have a loopy swing of the rope instead of a crisp, fast pass around your body. Once you’re able to get this timing down, all you’ll need to do is speed up the turn of your wrists. YOUR JUMP SHOULD NOT CHANGE! The next step is to alternate between singles and doubles consecutively (single, double, single, double…). This is a great test of control for those of you who already have double-unders down.

TIP #3: RELAX!
Eventually, double-unders should be as easy as jogging (sounds crazy now, but it’s true!). We tend to become very tense when learning doubles.

Take a deep breath, and relax. Place your hands forward as this will help to relax your shoulders. Keep you midline tight and focus on one spot directly ahead. Making an “x” on the wall in front of you (use tape or chalk) about eye level may help you keep focus. Lastly, glue those elbows tight to your sides to keep the rope long.
Incorporate these few simple tips into your next double-under session and you’ll be RX’ing your next WOD for sure!