In this lesson, you will learn how to do double jumps—that’s when you jump once, and the rope passes under your feet twice.
Before attempting this, make sure you are comfortable with single jumps. I usually use this exercise as a plyometric and coordination drill. With practice, it’s possible to perform more than 100 double jumps in a row (meaning you jump 100 times, and the rope passes 200 times). Once you’re able to perform several double jumps consecutively, you can even try to finish with a triple jump.
Click here to go back to the Rope Skipping main page.
Start by doing at least three single (basic) jumps before your first double jump. Keep your upper body upright and look straight ahead. Jump from the balls of your feet, keeping your heels off the floor. The power should come from your calves, not your quadriceps, so try to keep your knees as straight as possible and your feet close together. Always perform this exercise with shoes.
Jump straight up and swing the rope downward quickly. Keep your legs straight—don’t lift your knees. Lifting your knees makes it much harder to perform consecutive double jumps. Keep your arms steady and swing the rope from your wrists, not by rotating your entire arms. The first rotation should be completed before you reach the highest point of your jump.
Finish the second rotation before landing softly on the balls of your feet. Keep your knees straight and maintain a vertical alignment between your upper body and legs. Avoid looking down; instead, listen to the sound of the rope to help with timing. As soon as you land, bounce off the balls of your feet and attempt another double jump.
In the beginning, you might only manage one double jump at a time. Keep alternating between a few single jumps and one double jump without stopping. Once you can comfortably perform one double jump followed by single jumps, try doing two double jumps in a row.
None
