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.
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.
A jump rope costs a few dollars, slips into a bag and works anywhere. It gets your heart rate up fast and trains your calves, coordination and rhythm.
Why add it to your week
- It's short: an effective session takes 10 to 20 minutes.
- It goes anywhere: at home, in a park, at a hotel.
- It complements running: snappier footwork, sturdier ankles.
Boxing-style rounds
Boxers jump in rounds: 3 minutes of rope, 1 minute of rest, repeated 3 to 6 times. Simple, effective, and you can switch up the jumps each round.
Start gently
Your calves and Achilles tendons work hard. Start with short sessions on a surface with a bit of give (wood or a mat rather than concrete) and build up gradually.
Volta has jump rope workouts, from boxing rounds to pyramids, and you can also start a free timer to run your own rounds.
Let Volta plan your week.
