Hoppetau Double Unders

Jump Rope Double Unders is an intensive conditioning exercise where the jump rope passes under the feet twice per jump. This exercise improves coordination, speed and endurance, while burning calories and challenging the muscles of both the lower and upper body.

Correct Form and Technique

How to perform Jump Rope Double Unders correctly:

  1. Starting position: Stand upright with your feet together and the rope behind you.
  2. Movement: Jump slightly higher than normal and quickly rotate your wrists so that the rope passes under your feet twice before landing.
  3. Breathing: Breathe evenly and maintain a steady pace throughout the exercise.

Common Errors

Avoid these mistakes to improve your technique:

  • Use of the arms: Do not use the arms to rotate the rope. Keep your arms close to your body and use your wrists to spin the rope quickly.
  • Jumping too low: Make sure you jump high enough for the rope to pass under your feet twice.

Modifications and Variants

Adapt or make the exercise more challenging:

  • Beginner level: Start with regular single jumps until you master the technique, then gradually increase the pace.
  • Advanced Level: Try performing multiple double under jumps in a row without a break for an extra challenge.

Repetitions and Sets

Aim for 3 sets of 30-60 seconds with Double Unders. This is an excellent exercise to improve fitness and strengthen coordination.

Back to blog