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Skill progressions

Double-under progression: bounce, spring and timing

Practise double-unders in short sets while you're fresh, 2 or 3 times a week with a day between. You need about 50 easy basic bounces in a row first. Jump a little higher than for a single and keep your hands by your hips; the rope turns from your wrists. Stop each set before your form slips, and keep calf soreness to 5 out of 10 or less, settled by the next morning. The drills follow coaching practice; no trial has tested how to learn double-unders.

20 minIntermediate9 movesA jump rope · A wallHip flexors · Calves · Shins
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Ankle bounces (mini pogo)2 × 15
    Beginner · Calves, Shins · 3D demoTiny, quiet bounces off your ankles, without the ropeHarder: Pogo hops

Spring, no rope

  1. Pogo hops2 sets of 10
    Intermediate · Calves, Quads, Shins · 3D demoHigher than your skipping bounce, heels off the floor, legs nearly straight: the double-under heightEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops

Singles

3 rounds · Rest 30 s

  1. Jump rope (basic bounce)30 s
    Intermediate · Calves, Quads, Shoulders · 3D demoLow and quiet, wrists turning the ropeEasier: Ankle bounces (mini pogo)Harder: Double-unders (jump rope)

Double-under practice

  1. Double-unders (jump rope)5 to 10 minutes of short practice sets, ending each before your form slips
    Advanced · Calves, Quads, Shoulders · 3D demo10 singles, then 10 doubles, repeated; at first, single double-unders from a few singles. Count your attempts: about 50 to 100 a session while you learn (our suggestion)Easier: Jump rope (basic bounce)

Calves and shins

  1. Slow calf raise2 × 15
    Beginner · Calves · 3D demoAbout 3 seconds up and 3 downEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Tibialis raise2 × 15
    Beginner · Shins · 3D demoBack near a wall, lift your toes towards your shins and lower slowlyHarder: Single-leg tibialis raise

Cool-down

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoBack knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 s each side
    Beginner · Calves · 3D demoBack knee bentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • Once your double-unders are consistent, swap the practice block for 5 rounds of 20 to 30 with full rest, as our double-unders move page suggests.
  • A heavier or beaded rope is easier to time than a thin speed rope while you learn.
  • Sore calves or Achilles the next morning: drop back to the beginner jump rope workout for a week.
  • If you leak, squeeze your pelvic floor just before you start, use shorter sets and see our pelvic floor guide. In pregnancy, don't start double-unders.
  • A sudden pop at the back of your ankle, with pain or not being able to stand on tiptoe, needs same-day help (NHS 111, or urgent care in the US).
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the double-under progression: bounce, spring and timing take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A jump rope, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.