How to Finally Nail Double Unders – The Step-by-Step Guide That Works

DUBS – Jump, Flick, Breathe, Repeat Until Sanity Returns

If your first thought is “how many can I get?” you’re already missing the point. Double Unders are a rhythm game, not a rep race. Until your breathing, speed, and timing feel smooth, the number doesn’t matter.

How I Learned Double Unders

I couldn’t do DUBS at one point either — so trust me, I get it. The breakthrough for me came with “Penguins”, jumping in place while tapping your sides twice per jump. It teaches rhythm and timing without the rope. Once that clicks, we layer in rope mechanics. Another game-changer? Locking my eyes on one spot on the wall. It keeps your head still and your body balanced. If you tend to drift while skipping, stay inside one of the gym mats — it forces spatial awareness and control.

The Step-by-Step Progression to Master DUBS

Here’s the progression path I coach and use myself:

1. Penguins – Build rhythm and timing
   
   
2. Single / Single / Double – Repeat sets for 20+ reps with consistent breathing
   
   
3. Single / Double – Again, sets of 20+ reps with relaxed breathing
   
   
4. Full DUBS – Attempt with no change in jump pattern
   
   

Main Focus: Nail the rhythm, speed, and breathing. Forget the rep count until all of that feels good. No donkey kicks allowed!

Common Double Under Mistakes (and How to Fix Them)

Everyone has something different that goes wrong with DUBS. Here are a few of the usual suspects:

• Jump changes (kicking forward/backward)
  
  
• Stiff shoulders, arms, or legs
  
  
• Holding your breath
  
  
• Jumping too fast
  
  
• Arms too wide or elbows flaring out
  
  
• Incorrect rope length
  
  

Most of these issues come down to one thing: tension. When the body’s tight, rhythm breaks down. Relaxation is key.

Find Your Perfect Rope Length

Stand on the middle of your rope with both feet and pull the handles straight up. The point where the rope meets the handle should reach the bottom of your armpits. Too long and it drags; too short and you’ll trip. The right length means smoother, faster rotations and cleaner jumps.

Final Thoughts: It’s Not About Perfection

I know how frustrating DUBS can be. I couldn’t do them at one point either, so trust me — I get it. Once I stopped chasing numbers and started focusing on rhythm, breathing, and control, things changed. It’s not about being perfect; it’s about being consistent.

So next time the rope bites, don’t get discouraged. Reset, breathe, and keep skipping. And hey — if you’re into pain, DUBS are basically cardio with a kink. No judgment. You’re in good company.

If you’re stuck, ask a coach. We’re here to help!
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‍Coach Gem

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