Learn Double-Unders in 5 Weeks

Double-unders. Everybody wants them, and most people get stuck on the same thing.
Here's the secret: height beats speed. Most missed double-unders come from jumping too low, not from turning the rope too slowly. Jump higher, turn slower, and add speed last.

I put together a free 5-week plan to help you get there:
🪢 5 weeks, 3 sessions a week
⏱️ 15 to 20 minutes a session
🎯 Bounding and technique drills
📈 Find the bound, get your first ones, chain them, build clean sets, then re-test

Quick tips from the guide:
✅ Rope length: your height plus 2.5 feet to start
✅ Elbows drive, wrists guide. Flick the rope like you're flicking water off your hands
✅ Aim to tap a mark 6 to 8 inches above your head
✅ If the rope keeps missing, fix the jump first

Only move on when you're hitting most of your clean reps. If less than half your sets are clean, repeat the week. Count clean reps only.

Download the Double-Under Protocol (PDF)

Technique cues and drills come from RX Smart Gear. The weekly layout and rep counts are our programming plan built around them.

Want a coach watching your jump? Come see us at Erie Shore Athletics in Avon Lake, or book a free intro.

Coach Terry