If you have ever jumped on a rope for at least a minute in your life, it is clear to you how much power this little piece of equipment has. We strongly recommend that you include it into your training routine, and once you start mastering it, take the next step, double under your feet.

Jumping rope is widely known as one of the best fitness tools in the history of exercise and inserting such sessions into your workout has tremendous power to improve your cardio, balance and coordination, and speed and agility will get closer to those of Mohammed Ali’s.

Many famous athletes have had and still have the rope as a recipe in their training chefs primarily due to the efficiency of the exercise itself, the low cost of the equipment itself but also the very important detail of a wide range of exercises that can be performed with the help of the rope.

You can see some of the different types of rope exercises here, and in this article we will focus on the slightly more advanced level of double rope shifts in one jump or double-unders. In short it looks like this – if ordinary jumping is Hell, then this is the ninth ring.

Performance technique and tips

1. Start with the correct form when performing normal rope jumps – upright body, high enough jump and rotation of the rope only at the level of the joints. When working with double switching, the only thing that changes is the height of the jump and the speed of rotation of the rope.

2. For a start, try without a rope and concentrate on the explosiveness of the jump, which will give you a sense of the required height you need to reach. Try to bend your legs at the knees as little as possible, let the jump be concentrated in the ankle.

3. When you are at the highest point of the jump, accelerate the rotation of the joints, which will accelerate the rope.

4. Next, work on the consistency of this performance.

Start slowly, make one double bandage, then tie two or three in a row and you will slowly be able to do as much as possible. The exercise may seem quite difficult at the beginning, but with perseverance and regularity you gain the necessary coordination and explosiveness that is needed for the performance, and with it come the excellent conditioning and fat melting.