How To Master Double Unders With a Rope Speed in 5 Steps
Double unders are a hallmark of CrossFit and an essential skill for athletes who want agility, coordination, and cardiovascular endurance. Although mastering double unders with a speed rope can be challenging, it’s manageable if you follow some simple steps.
In this article, we’ll discuss 5 tips to take you from an amateur in double unders to consistently hitting 100 or more unbroken reps.
The Non-Linear Learning Curve
One of the most important things to understand when learning double unders is that progress is not linear. Many people expect that with each practice session, they should see steady improvement. You might experience a day where you can string together 30 or 40 unbroken double unders, only to return the next day and struggle to complete even a few. This variability can be frustrating, but it's entirely normal.
Practice Adaptability
Adaptability is indispensable to master double unders, especially if you aim to perform well in different environments, such as competitions or varied workout conditions.
Many athletes can only perform double unders under specific conditions:
With their preferred rope.
When they are fresh.
Without any shoulder fatigue.
However, the excessive reliance on these ideal conditions can limit your progress.
To build adaptability, practice with different types of ropes, including speed ropes, heavier ropes, and ropes of varying lengths. Additionally, train in different states of fatigue (both fresh and tired) and in varied environments.
Focus on your Breathing
Relaxation and controlled breathing are critical components to master double unders, especially if you want to go for larger sets. Although it’s possible to hold your breath and power through a short set of double unders, sustaining longer sets requires a relaxed body and steady breathing.
A common mistake athletes make is becoming tense and holding their breath as they increase their double under count. This tension can lead to shoulder fatigue, poor form, and eventually, failure to complete the set. To counter this, practice double unders while consciously relaxing your shoulders and maintaining deep, controlled breaths.
One effective drill is to perform double unders without counting. Instead, have a friend count for you and only you focus solely on your breathing and form.
Develop Variable Speed Control
Mastery of double unders involves more than just performing them at a single speed. Many athletes can only perform double unders at one pace. However, true mastery requires you to gain the ability to vary your speed and maintain control throughout.
To develop this skill, practice performing double unders at different speeds. Start with your normal pace, then slow down the rope speed while maintaining your jump height, and then speed it up again. This variation helps you gain control over the movement and enhances your ability to adapt to different workout demands.
Check out this video if you're a visual learner and want a step-by-step demonstration of double unders:
Incorporate Volume Training
Finally, consistency and volume are key to mastering double unders. A proven strategy is to either start or end each training session with a set of 100 double unders. Initially, this might take several sets to complete. Over time, aim to reduce the number of sets needed to reach 100.
This practice builds endurance and ingrains the muscle memory required for longer sets. As you progress, challenge yourself to complete 100 double unders in as few sets as possible.
Takeaway message
Mastering double unders with a speed rope requires patience, adaptability, relaxation, control, and consistent practice.
Remember, the journey to mastering double unders is as much about mental resilience as it is about physical skill. Stay patient, keep practicing, and you’ll soon be stringing together impressive sets of double unders with ease.
