Updated: November 11, 2026 · By René Schmidt
Short answer: A double under means the rope passes under your feet twice in one jump. You learn it in stages: feel the rhythm without a rope, try single double unders between normal jumps, fix one problem at a time, and only then link two or three in a row. A slightly higher jump helps, but the real key is a fast, compact turn from the wrists.
This page is about technique. If you are still choosing a rope for this skill, my separate guide on the best jump rope for double unders compares rope types and lengths. Here we stay with the movement: what has to happen in the air, how to practice it without wasting energy, and what to check when it does not work yet.
A word about me: I have been jumping rope since 2012 and I still enjoy it. Back in 2016 and 2017 I filmed double unders and cross jumps for my German YouTube channel. Today I train with Crossrope ropes and I use the Crossrope AMP handles, which give me a secure grip even when my hands get sweaty. The drills below are the order I recommend, explained in my own words, not a formal study.
What happens in a double under
In a normal bounce, the rope makes one turn while you are in the air. In a double under it has to make two. You get that extra turn from two sources: a bit more time in the air and a faster rope. The extra air time should be small. The faster rope comes from the wrists, not from big arm circles. If the arms swing wide, the rope arc gets shorter and the rope catches your toes, even if your timing is right.
| Element | Basic bounce | Double under |
|---|---|---|
| Rope turns per jump | One | Two |
| Jump height | Just enough to clear the rope | A little higher, still on the balls of the feet |
| Hand position | Close to the hips | Close to the hips, slightly in front |
| Turn | Relaxed and even | Short, quick flick from the wrists |
| Body | Upright, soft knees | Upright, soft knees, no piking or kicking |
Before you start: is your base ready?
Double unders build on the basic bounce. Before you try them, you should be able to jump about one minute in a steady rhythm without tripping. If that is not the case yet, my guide on how to jump rope covers the basics first. Rope length matters too: a rope that is far too long slows down; a rope that is far too short forces you to bend. My sizing guide explains a sensible starting length.
Step 1: The rhythm without a rope
Hold both handles in one hand, or hold nothing at all. Jump in place and clap your thighs twice while you are in the air. You will notice that you need a slightly higher jump and a quick, early movement of the hands. That is the timing you want later with the rope. Do a few rounds of normal jumps, then one jump with a double clap, then normal jumps again. The pattern teaches you to switch on the speed only for one jump.
Step 2: Single double unders between normal jumps
Now take the rope. Do a few relaxed basic bounces, then try one double under, then go straight back to basic bounces. If the rope catches, stop calmly, reset and start again. The goal of this step is not a chain. It is a clean single repetition followed by a controlled landing. Many people find it useful to count out loud: "one, two, three, fast". The count makes the moment of the faster turn predictable.
Keep the sets short. A handful of attempts, a pause, then the next handful. Tired calves and wrists lead to sloppy attempts, and sloppy attempts teach the wrong timing.
Step 3: Fix one problem at a time
When an attempt fails, look at one thing only. The table below lists common problems and a first fix for each.
| What happens | Likely cause | First fix |
|---|---|---|
| Rope hits the toes on the second turn | Turn started too late | Start the fast turn as you leave the ground |
| Rope hits the heels | Hands drift back or the rope is too long | Keep the hands slightly in front of the hips; check the length |
| You bend the knees and kick the feet back | Trying to buy time with the legs | Stay tall, land on the balls of the feet, jump a little higher instead |
| Arms swing out wide | Turning from the shoulders | Elbows close to the body, small circles from the wrists |
| One success, then nothing | Tension and rushing | Return to basic bounces for a few jumps after every attempt |
Change only one thing per session: the hand position, the timing or the rope length. If you change everything at once, you will not know what helped.
Step 4: From single repetitions to short chains
Once single double unders work more often than not, link two in a row: basic bounces, two double unders, basic bounces. Then three. A small rhythm change helps here: let the basic bounces become a little higher and quicker before the chain, so the jump height does not have to change suddenly. When three in a row feel calm, the next stage is a short sequence of consecutive double unders without basic bounces in between.
Do not judge your progress by your best day. A steady rise in how often attempts succeed is a better sign than one long chain that you cannot repeat.
The rope and the surface
A lighter rope turns faster and is usually easier for this skill. According to Crossrope (checked on November 11, 2026), the Bolt Set is built for speed and double unders, comes with aluminum handles, a 1 oz Sprint Rope and a 2 oz Speed Rope, and does not connect to the fast-clip handles. If you already own Crossrope handles with the fast-clip system, a light rope from the ☞ Crossrope ropes collection can be added instead. A 1/4 lb rope also works for many people once the timing is there; the ☞ Get Lean Set includes one, together with a 1/2 lb rope. For a broader view of light versus heavy ropes, see speed rope vs weighted rope.
The surface matters as well. A rough surface wears the rope faster, and a very hard floor is less comfortable for many jumps in a row. My jump rope mat review explains when a mat helps and when it is not needed.
The videos below are from my German YouTube channel. Each video is in German, but easy to follow by watching, because the movements and the equipment speak for themselves.
Click to load a video from my YouTube channel SPRINGSEILPOWER. This connects to YouTube (youtube-nocookie.com); nothing is loaded from YouTube before you click.
Watch directly on YouTube: MUSIKVIDEO SEILSPRINGEN | Laenge 2:34 mit Double Under und Kreuzsprung
Video: a jump rope music video with double unders and cross jumps mixed in (video in German, 2017).
Click to load a video from my YouTube channel SPRINGSEILPOWER. This connects to YouTube (youtube-nocookie.com); nothing is loaded from YouTube before you click.
Watch directly on YouTube: SEILSPRINGEN ANFAENGER: 1 MINUTE Seilspringen mit SPEED
Video: a one-minute session with a faster basic jump, a good way to prepare your rhythm (video in German, 2022).
The first video shows double unders inside a normal session; the second focuses on a quicker basic jump. Neither is a step-by-step double under lesson, but both help you see the rhythm.
Who this guide is for, and who should wait
A good fit: jumpers with a steady basic bounce who want their first double under or who can do single ones but not chains yet; people who prefer a calm, structured progression over random attempts.
Better wait: if you still trip in the basic bounce, spend a few more sessions there first. If you have pain in the feet, ankles, knees or calves, talk to a doctor or physiotherapist before you add higher, faster jumps.
The honest downsides
- More load per jump: the slightly higher jump and quicker pace are more demanding than the basic bounce, so keep sets short.
- Rope hits hurt: a fast rope stings when it hits your legs; long sleeves or long trousers help in the early stage.
- Frustrating plateaus: progress often comes in jumps, with sessions where nothing seems to improve.
- Equipment is not the fix: a new rope can help a little, but it does not replace the timing work.
Cheaper alternatives
You do not need a special rope to start. Any light PVC or speed-style rope of the right length is enough to practice the timing. I do not compare prices of other brands here. If your current rope is very heavy or very thick, a lighter rope will make the learning phase easier; if it is light and the right length, keep it and focus on the drills.
FAQ
How long does it take to learn double unders?
There is no fixed time. Some people land the first one in a single session, others need weeks before they can link a few. What speeds it up is short, focused practice with a calm basic bounce, not long sessions full of failed attempts.
Why does the rope hit my feet on double unders?
Usually the turn starts too late or the hands move away from the body, which shortens the rope arc. Start the fast turn as you leave the ground, keep the hands at hip height and check the rope length before you change anything else.
Should I jump higher for double unders?
Only a little. A few extra centimeters of air time are enough. Most of the work comes from a quicker turn of the wrists. Jumping very high costs energy and makes it harder to keep a rhythm.
Can I learn double unders with a weighted rope?
Yes, a light rope is easier for most people because it turns quickly, but a 1/4 lb rope can work once the timing is clear. Heavy ropes make the movement slow and tiring, so they are not the best tool for learning this skill.
Do I need double unders for CrossFit?
Many CrossFit-style workouts include double unders, which is one reason people search for them. This page does not cover workout programming; it focuses on learning the movement itself, step by step.
Bottom line
Double unders are a timing skill: a little more air, a fast wrist turn and hands that stay close to the body. Practice the rhythm without a rope, then single attempts between basic bounces, fix one problem at a time and only then build short chains. Product facts on this page were checked on November 11, 2026. Once double unders feel stable, the criss cross and the other jump rope tricks for beginners are good next steps.
More in English
- English start page – Start page of the English section
- Crossrope Review – Is the weighted jump rope system worth it?
- Get Lean vs Get Strong – Which set fits which goal, including AMP
- Sizing Guide – Which size and which rope weight to choose
- AMP Review – Are the Bluetooth handles worth the membership?
- AMP Handles Explained – What the smart handles do, how pairing and charging work, what you need
- Mat Review – Do you need a mat, and which surfaces call for one?
- Crossrope vs Regular Rope – When a simple rope is enough, and when Crossrope is worth more
- Weighted Rope for Beginners – How to choose your first weighted jump rope
- Heavy Jump Ropes – What a 1 lb or 2 lb rope changes, and who it suits
- Jump Rope Gift Guide – How to give a jump rope without knowing the right size
- Jumping in an Apartment – Mat, surface and rope choices for quieter workouts at home
- Jump Rope for Tall People – Rope length, ceiling height and space if you are 6 feet or taller
- Replacement Ropes – Single ropes for your handles: which weights fit and when to replace one
- Weighted Rope Workout – A 20-minute interval session with 12 one-minute rounds
- Warranty and Returns – What the 60-day guarantee and the handle warranty cover, in the US and abroad
- Rope for Double Unders – Speed rope, light weighted rope or adjustable set: what helps with double unders
- Jump Rope for Boxing – Which rope suits round-based boxing conditioning, and which to skip
- App Membership – What Lite and Standard include, US prices, and when membership is worth it
- How Long a Rope Lasts – Cable wear, coating, surface and care – without invented lifespan numbers
- Handles Comparison – Slim vs Power vs Speed Performance handles – which non-AMP grip fits your ropes
- Speed vs Weighted Rope – Pick by goal: endurance, technique or strength stimulus – not a product catalog
- How to Jump Rope – Step-by-step basics: rope length, bounce step, arm path and the first 30 days
- Criss Cross Guide – Learn the cross-over in stages: hand position, open-cross-open drills and common fixes
- Get Lean Set Review – What is in the beginner set, which size to pick, and what it does not include
- Boxer Skip Guide – Learn the boxer step in stages: weight shift, rhythm, footwork drills and common fixes
- Tricks for Beginners – Which beginner tricks to learn first, what each one trains and how to practice it
- Side Swing Guide – Learn the side swing in three steps: swing beside the body, switch sides, then open and jump back in
- Warm-Up Routine – A calm warm-up before a jump rope session, and how to use the rope itself as a warm-up for other training
- Why You Keep Tripping – Find out when and where the rope hits you, then change one thing at a time until the rhythm holds
- Jumping Backwards – Learn the basic jump with the rope turning backwards: start position, timing without seeing the rope, first sets
☞ Affiliate disclosure: links marked with ☞ are affiliate links. If you buy through them, I may earn a commission at no extra cost to you.