The sound of a skipping rope can bring back memories of the schoolyard or summer on the town. However, adults may not jump rope as often unless they are CrossFitters. Double jumps, also known as dubs or double under, are a type of jump rope technique that requires the rope to pass under your feet twice per jump.
As simple as it sounds, double jumps require a lot of coordination, proper timing, practice, and agility to knock them down. Even for advanced athletes, double jumps can mean frustration, fatigue, and a major test of mental endurance.
How to do double jumps
Double jumps are the kind of exercise where it takes practice to do even just one rep. Knowing the tips and tricks for doing them correctly can help you master the first rep and fly with the rest.
It is important to find a jump rope that is the right height for you. To find this height, we will stand in the middle of the jump rope. We will pull the ends towards us. The handles should be at chest height. If we are beginners, we may want a slightly heavier rope so that we can feel the rope move around the body. More advanced athletes may want to use a lighter string for more speed.
- We will keep the elbows close to the body. We will grab the ends at an angle of approximately 45 degrees. We will keep this position when we start to jump. The further away those are from the body, the shorter the string becomes. That means we have to work harder to jump higher just to clear the rope.
- We will jump higher than with normal individual jumps. We’ll try to stay in the air a bit longer to allow the rope to pass under it twice. We will keep the body in a straight line while jumping and jumping with the tips of the feet.
sets and reps
When we’re training with a jump rope, we’re not going to perform traditional sets and reps like we do with a barbell or dumbbells. Instead, we’re likely to program double jumps into complex workouts for higher rep schemes.
- For skill development: To master double jumps, we’ll do three singles, then one double, and repeat as smoothly as we can. We will accumulate as much volume as we can without making mistakes.
- For endurance: superset of 50 double jumps with 25 push-ups. We will repeat for five rounds.
- Mental toughness: We’ll do an ascending rep scale of 10-20-30-40-50 double jumps, resting as little as possible in between.
We will modify these rep schemes as needed to suit skill level. For example, if we can’t do 50 double jumps and 25 push-ups, we’ll reduce the rep schedule by the same 2:1 ratio.
When frustration and fatigue set in, it can be easy to make mistakes. We will avoid these common pitfalls to help you achieve successful double jumps.
The timing and technique of double jumps are different from single jumps. We have to jump higher and learn to absorb the landing, so we can look forward to the next rep. This higher jump is also known as a power jump. It is important not to pause before jumping again or else we could whip the legs with the rope.
If we can’t jump high enough, we may have a tendency to compensate by pulling our knees to our chest, pushing our feet behind us like a donkey kick, or switching to a pike. This can use much more energy per rep than keeping your body in a straight line. It can also limit a solid landing and bounce, making multiple double jump reps even more difficult.
Too many arms and too little wrist
The secret of double jumps is in the wrist. Swinging your arms too much can cause you to lose control of the rope, making it hard to do even a double jump.
Keeping the elbows close to the sides gives us more control. We’ll flick our wrists instead of sending our elbows to increase string speed and efficiency.
using the wrong rope
Whether it’s the wrong length or the wrong material, not using the right rope for your height or double the level can be what’s holding you back. When we are learning, it is important to use the same rope consistently. This can help prevent unpredictable turning speed or various lengths from literally tripping us up.
We can buy our own jump rope and take it to the gym, or we can try hooking the same rope from the gym every time we use it.
We can get a full body workout with double exercises as they work many of the major muscle groups:
- Calves . After just a few reps of double jumps, we know all too well how much calves burn. This group of muscles is responsible for flexing the ankles and feet and is activated during running or jumping movements. Staying on the balls of your feet as you bounce up and down keeps your calves engaged, while propelling you into the next rep.
- Quadriceps . Every time we kick, run, or jump, the quads are engaged. One of the main functions of the quadriceps is to help extend the knees. They work hard as you jump up and down on double jumps.
- Hamstrings . The hamstrings help extend the hips. Part of your role in double jumps is to keep your hips from flexing back into a pike position. Without strong hamstrings, your knees may not be as stable.
- buttocks . They are responsible for helping to stabilize and extend the hips. Strong glutes help you achieve that higher jump on double jumps. If we want to improve them, glute strengthening exercises like lunges and hip thrusts can contribute to a more powerful jump.
- Sit-ups . The core helps stabilize the body and contributes to better balance. When we jump up and down, the abdominal muscles help transfer force from the upper body to the lower body, making the jump better and more efficient.
- Forearms . After a long period of double jumping, we may feel some pain in our forearms. Although jumping rope may seem like a lower-body effort, your forearms are working hard to grip the rope and move your wrists. There’s no way to completely eliminate forearm fatigue during double jumps, but you can help by implementing grip strength exercises like the farmer’s carry into your routine.
- back . As we swing the jump rope, we engage our shoulders to assist us. They help stabilize the upper body and maintain control of the rope, while maintaining the upright position necessary for better double jumps.
The whole body is working when we’re jumping rope, but that’s not the only thing we can get out of it.
better heart health
Double dips are a full-body exercise that help strengthen many of the major muscle groups in the body, including the heart. Jumping rope can be a great alternative to running on the treadmill or cycling because it can get your heart rate up quickly and efficiently, contributing to better heart health overall.
Jumping rope for just 10 minutes a day can provide the same cardiovascular benefits as jogging for 30 minutes a day. One reason for this is that jumping rope at high intensity can consume almost twice as much energy as running for the same amount of time.
Improved balance and coordination
Whether we’re shooting on the court or just walking down the fairway, balance and coordination are key to efficient movement and staying upright. We will be doing double unders as a way to increase coordination and balance.
We need a lot of balance during the landing and bouncing phase, as you need to land and bounce quickly on the next rep. As far as coordination, how else are you going to get your wrists and lower body to keep time with each other so precisely and quickly? Practicing and perfecting your rope swing while getting the timing right is a crucial and fun way to improve the way you move in and out of the gym.
It is a relatively low impact
People with joint problems or knee pain may not do well with running activities. Overuse injuries to the back and legs are commonly associated with running, with 25 percent of runners getting injured at any given time.
We may be looking on the market for alternatives to jogging without the high impact or potential risk of injury. Compared to running, jumping rope can have less impact on the ankles and knees, making double jumps a potential alternative to running.
We may not have access to fancy cardio equipment or time to hit the gym every day, but we can grab a jump rope just about anywhere. From the living room to the break room at work, we can double jump while getting our heart rate up in just 10 minutes.
We can find cheap jump ropes in almost any store, but if we really want to perfect double jumps, we will go for a higher quality one.