If you’ve ever felt stuck trying to learn double unders—whether it’s struggling to get your first rep or stuck at five in a row before tripping—this guide is for you.
Learning how to perform double unders consistently and unbroken doesn’t require magic. It requires the right equipment, deliberate practice, and a clear strategy.
These six tips will help you avoid the most common pitfalls and fast-track your progress toward hitting 50 unbroken double unders.
Let’s get after it.
Tip #1: Get Your Own Jump Rope
This might sound simple, but it is one of the most overlooked essentials for learning double unders. Using random ropes from your gym is like learning to drive by switching vehicles every time—one day it’s a truck, the next it’s a sports car. The inconsistency is what holds many people back.
You need your own jump rope that stays consistent in size, spin speed, and feel. Ropes at your gym may vary in length, weight, and bearing quality, all of which can significantly impact your ability to build rhythm and coordination.
Beginners especially struggle when the cable is too light or the bearings spin unpredictably.
Avoid the ultra-cheap ropes commonly sold on Amazon—they tend to tangle easily, have poor bearings, and are often too light for beginners to control. Investing in a good rope will help you develop timing, prevent trips, and avoid frustration.
Tip #2: Make Sure Your Rope Is Long Enough
If your rope is too short, you’re already at a disadvantage. The vast majority of athletes trying to learn double unders are using ropes that don’t give them enough clearance to move freely and maintain rhythm.
Here’s how to know if your rope is long enough: You should hear it make contact with the ground on every rotation.
If you don’t hear that consistent tap-tap-tap, chances are your rope is too short. The sound of the rope hitting the ground is crucial—it gives you auditory feedback for timing and rhythm.
If you’re unsure about sizing, err on the side of a slightly longer rope. For most beginners, the handles should come up to around chin or ear level when you’re standing on the middle of the rope.
A rope that’s too short will force you into inefficient jumping mechanics and lead to constant tripping.
A slightly longer rope, even if not perfect, allows for better hand positioning and fewer trips.
In rare cases, an overly long rope can bounce up and cause trips, but this is less common than issues caused by a rope that's too short.
If your rope doesn’t touch the ground with each spin, it’s time to size up.
Tip #3: Choose an Appropriate Cable Weight
Cable weight makes a bigger difference than most people realize. While many beginners either choose flimsy Amazon ropes or go straight for ultra-fast speed ropes, neither is ideal for learning.
Speed ropes like the RX Smart Gear Evo G2 are built for advanced athletes. Their fast bearings and ultra-light cables leave no margin for error.
While they look sleek, they often spin too fast for beginners, making it easy to over-rotate and trip.
Instead, opt for a heavier, slower cable that provides feedback through your hands. The RX Smart Gear custom-fit jump rope with a 3.4 oz Buff cable is a great example.
Heavier cables maintain their U-shape as they rotate, making it easier to control your timing and feel the rope's path.
A heavier rope allows you to:
- Maintain better control of your jump height
- Spin more deliberately
- Feel the rhythm in your hands
- Hear each tap on the ground clearly
This kind of feedback is essential for building consistency. Once you can consistently hit 40 to 50 unbroken reps, you can consider transitioning to a lighter, faster rope.
Tip #4: Stop Doing 2-to-1 Single Unders
One of the worst habits that prevents athletes from learning double unders is scaling workouts with 2-to-1 single unders. Coaches often offer this as a modification when athletes can’t yet do DUs, but it creates a false sense of progress.
Single unders do not teach you the rhythm, coordination, or timing needed for double unders. The jump height is lower, the tempo is slower, and you don’t practice spinning the rope twice per jump.
If your goal is to learn double unders, you need to practice double unders. That might mean doing double under attemptsduring workouts rather than scaling with singles.
If a workout calls for 50 DUs and you can only hit a handful, reduce the reps and go for 20 attempts. The only way to learn is to actually perform the movement.
Tip #5: Practice Penguin Claps
Penguin claps are one of the most effective drills for developing the timing and rhythm of double unders. They help simulate the motion of spinning the rope twice while you’re in the air—without using a rope.
To do penguin claps:
- Jump in place with your hands by your sides.
- While in the air, clap the sides of your legs twice.
The key here is that both claps must happen while you’re airborne. This simulates the timing of spinning the rope twice during one jump. The rhythm and arm movement directly transfer to the mechanics of double unders.
Common mistake: Jumping and clapping once in the air and once when landing. That’s not going to help. You need both claps to occur mid-air to mimic the correct timing.
Another key detail: When doing penguin claps, your arms should mimic the real rotation motion of the jump rope. You’re not just patting your sides. You want to mimic a real spin by actively rotating from your wrists.
Practicing this consistently will help rewire your coordination and smooth out your rope timing.
Tip #6: Get Out of Single-Double Purgatory
Many athletes fall into the trap of doing a single under, then a double under, then another single—what’s often called "single-double hell."
It can be a useful stepping stone for your first double unders, but it quickly becomes a crutch. The problem is this: every single reset kills your rhythm and reinforces inefficient movement patterns.
To break out of this habit, commit to practicing at least two unbroken double unders at a time. Then three. Then four. Even if you trip at three, you’re training your brain and body to string reps together.
The goal is to eliminate the dependency on singles entirely. Each practice session, push for back-to-back reps. You may not get to ten immediately, but building this habit early will prevent you from plateauing later.
Practice Framework
Here’s how to put these tips into action:
- Frequency: Practice 2 to 3 times per week
- Duration: 15 to 20 minutes per session
- Warm-Up: Start with singles, penguin claps, and footwork drills
- Main Work: Double under attempts, EMOMs, or AMRAPs with reduced volume
- Focus: Quality attempts over quantity. Reset after each mistake.
Keep your sessions short and focused. This isn’t about jumping until your calves explode. It’s about controlled, intentional reps that lead to better rhythm and fewer trips.
Double Unders Are Possible
Learning double unders is not about talent. It’s about persistence, deliberate practice, and smart strategy.
Most athletes get stuck because they rely on bad equipment, inefficient drills, or inconsistent practice. But with the right rope, the right rhythm drills, and the right mindset, you can unlock consistent reps faster than you think.
Double unders require patience. But once it clicks, it clicks.
Stay consistent, keep practicing, and you’ll get there.
You don’t need to practice for hours. You just need to practice the right way.
If you're looking for step-by-step help, WODprep offers a full program designed to get you from zero to unbroken double unders, with coaching feedback and progress tracking. And if you want to try out our favorite ropes and training tools, check the below for link here.
Now go put in the work.
Everything You Need to Hit 100+ Double Unders
- Double Unders For Beginners: A 7 Step Progression To Mastery
- From Basic to Awesome: A Guide to Jump Rope Variations Plus Benefits!
- Double Unders For Beginners: A 7 Step Progression To Mastery
- What Exactly Are Double Unders? The Mystery Solved
- Double Unders: A True Underdog Story
- Double Unders: Fix These Jumping Mistakes (to hit a PR!)
- Why Double Under Jumping Form is More Important Than You Think
- Double Unders: Go from 10 to 100 UNBROKEN! (5 Tips)
- How To Do Double Unders & 3 Dynamite Tips!
- The Best Double Under Jump Rope: Finding Your Perfect Fit
- How to do Heavy Rope Double Unders from the CrossFit® Games