Jump rope: the cardio that fits in your bag
Ten minutes is enough for a real workout. Why the jump rope deserves a spot in your week, and how to use it.
How to learn double unders with a jump rope
Getting the rope under your feet twice in one jump. The setup and drills that unlock the movement.
A double under is a jump where the rope passes under your feet twice. It shows up in plenty of WODs, and almost everyone finds it frustrating at first. The good news: it's mostly about rhythm.
Set up your rope
Stand on the middle of the rope: the handles should reach roughly your armpits. A rope that's too long slows everything down. A thin, fast rope helps a lot.
Jumping basics
- Jump on the balls of your feet, legs almost straight, without tucking your knees.
- Keep your elbows close to your body: your wrists turn the rope.
- Look ahead, not at your feet.
The progression
- Fast singles: a full minute without a miss.
- Higher jumps: keep the same rope speed while jumping a little higher.
- One double, then singles: one double under, three or four singles, repeat.
- Linked doubles: two, then three, then five in a row.
Don't grind until you're exhausted. A few minutes of practice at the start of a session, several times a week, beats one long frustrating session. Volta has jump rope workouts to get started and improve.
Let Volta plan your week.
