You see them written on the whiteboard: "100 double-unders". Your heart stops. You already know you'll spend the next 15 minutes whipping the air, hopping around like a crazy kangaroo, and collecting bruises on your shins while everyone else has already finished. Don't worry, we've all been there. And yes, there's a way out.
Contents
Why are double-unders so hard
It's not about strength, nor endurance. Double-unders are a movement of pure coordination and timing. The problem? They're counterintuitive. When you miss a DU, your instinct tells you to jump higher and spin faster. And that's exactly the opposite of what you should do.
The double-under requires a jump only slightly higher than a single (about 10-15 cm off the ground) but a much faster wrist rotation. Not arms — wrists. This is the key that most people don't understand.
The technique nobody explains properly
Body position
- Eyes straight ahead, not down at your feet
- Shoulders relaxed, elbows close to your sides
- Core engaged but not rigid — you need stability, not tension
- Ankles together, toes pointing slightly down during the jump
Wrist movement
Here's the secret. Arms stay almost still — it's the wrists doing the work. Imagine holding two tennis balls and having to bounce them rapidly on the floor using only your wrist. That small, fast rotational movement is what you need.
Hands stay at hip height, not in front of your body. Elbows are slightly bent. And the rotation comes from the wrist, not the shoulder.
The jump
Jump with your ankles, not your knees. Knees stay almost straight — it's a bounce, not a squat jump. Ideal flight time is about 0.5-0.6 seconds, enough for two fast rotations of the rope.
Mistakes that are holding you back
1. Jumping too high
The most common mistake. When you jump too high, you lose rhythm and land awkwardly. A good double-under looks fluid, not like a fight against gravity.
2. Arms moving out
Every time your arms move away from your body, the rope gets shorter. And a shorter rope means more chance of tripping. Keep those elbows glued to your sides.
3. Watching the rope
Looking down breaks your posture and sends your torso forward. The rope should pass under you without you seeing it. Trust the rhythm, not your eyes.
4. Too much tension
Shoulders up to your ears, jaw clenched, breath held. Sound familiar? Tension is the enemy of flow. The more relaxed you are, the better.
Practical progression: from singles to DUs
Forget about "trying double-unders" hoping they'll eventually work. You need a structured progression. Here's what works, the same approach we use in our Virtuosity programs.
Step 1: Perfect single-unders
If you can't do 100 single-unders in a row without mistakes, it's too early for DUs. Singles teach you the basic rhythm and correct position.
- Goal: 100 unbroken with perfect posture
- Focus: wrists, not arms
Step 2: Single-single-double (power jump)
Do 2-3 normal singles, then one slightly higher jump where you try to pass the rope twice. It doesn't matter if you fail — you're training the timing.
- Pattern: single-single-DOUBLE-single-single-DOUBLE
- Duration: 5-10 minutes per day
Step 3: Fast singles
Do single-unders but with the rotation speed of doubles. Low jumps, super fast wrists. This trains your wrists to spin at the necessary speed.
Step 4: Single double-unders
One DU at a time, then stop. Don't try to string them together yet. Do one double, stop, restart. Consolidate the movement.
Step 5: Short sets
2 DUs in a row. Then 3. Then 5. Don't rush. Better 5 perfect DUs than 20 sloppy ones. As we always say: true strength starts with the fundamentals.
The rope matters, a lot
A rope that's too light or too heavy can make the difference between success and frustration.
The right length
Stand on the middle of the rope and pull the handles up. For a beginner, the handles should reach between your armpit and shoulder. As you improve, you can shorten it down to chest level.
The ideal weight
For learning, a slightly heavier rope (like PVC cable ropes) gives you more feedback. You can feel where the rope is in space. Ultra-light speed ropes are great when you're already good, but terrible for learning.
How long does it take?
The uncomfortable truth? It depends, and the differences can be huge. Some learn them in 2 weeks, others in 6 months or more. There's nothing wrong with either case — coordination is a skill that develops very differently from person to person. Factors like previous athletic experience, natural proprioception, and practice frequency all play a role. The only certainty: consistent practice always beats sporadic intensity.
The protocol that works: 5-10 minutes of practice EVERY day, preferably before your warm-up when you're fresh. Not after the WOD when you're destroyed and coordination is gone.
And when you finally get them? It'll seem absurd that you ever struggled so much for a movement that now comes naturally. It's always like this with CrossFit® skills. First impossible, then automatic.
So grab that rope, find a corner of the box, and start. Today single-single-double. In a month, 50 unbroken without thinking. You'll get there — just stop jumping like a kangaroo and start moving those wrists.