From Single Unders to Double Under

What is a Double-Under?

Double-unders, or dubs, as they are also known, is a way of jumping rope but instead of the rope passing under the feet once for each jump, it passes under twice. The speed of the jump remains the same, but the speed of the rope must be much quicker to execute these.

1 Jump + 2 Rope Revolutions = 1 Double-Under

Why do we do double-unders?

What better way to increase the heart rate with little equipment and space needed, especially if the weather outside is not conducive to running or you don’t have access to the outdoors? This exercise requires only you, a rope and a tiny bit of floor space but gives you one of the biggest bangs for the buck as far as cardio and more!

What are the Benefits of Doing Double-Unders?

The double-under provides many benefits, like providing a great neurological stimulus, improved general physical fitness (cardio) and assists with agility, balance, accuracy and coordination. Why is developing neurological adaptations important? Well, this can help neural pathways linked to muscles be more efficient in transmitting messages!

Double-Unders vs Running

Although some of the benefits are similar between double-unders and running for improved general fitness, dubs offer more for neurological adaptations than running does. The two also have some things in common when it comes to technique, however, it is still possible to run with poor technique but improper technique on double-unders usually means that you aren’t able to consistently complete reps and/or that you leave the gym after a workout that includes them with whip and lash marks on your arms and legs.

With both running and double-unders, poor technique can lead to injury, so it is recommended that you manage your volume and get a coach’s eyes on you before attempting too much.