How to Do Jump Rope Double Unders
Jump Rope Double Unders is a cardio exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Advanced
01 / Move with control
How to perform
How to do Jump Rope Double Unders
- 01Hold the jump rope handles with a relaxed grip and the rope behind the heels.
- 02Jump vertically from the balls of the feet while keeping the torso upright and legs straight.
- 03Flick the wrists twice quickly while in the air to propel the rope under the feet two times.
- 04Land softly on the mid-foot with a slight knee bend to absorb the impact and immediately repeat.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Jump Rope Double Unders
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
Keep the elbows tucked into the ribs and use only the wrists to rotate the rope to maintain a consistent rhythm.
Same coaching engine used inside the A90 app
05 / FAQ
Jump Rope Double Unders questions
What muscles does Jump Rope Double Unders work?
Jump Rope Double Unders is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do Jump Rope Double Unders correctly?
Hold the jump rope handles with a relaxed grip and the rope behind the heels. Jump vertically from the balls of the feet while keeping the torso upright and legs straight. Flick the wrists twice quickly while in the air to propel the rope under the feet two times. Land softly on the mid-foot with a slight knee bend to absorb the impact and immediately repeat.
What is the A90 coach tip for Jump Rope Double Unders?
Keep the elbows tucked into the ribs and use only the wrists to rotate the rope to maintain a consistent rhythm.
Is Jump Rope Double Unders suitable for beginners?
Jump Rope Double Unders is rated advanced in the A90 Training Club catalogue.
Do you need equipment for Jump Rope Double Unders?
No. Jump Rope Double Unders is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
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