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Firstly let me start by saying that you will only get better at double unders by practicing them!! But here are some tips from Freddy Camacho at One World CrossFit to help you out along the way..

There are some simple ways to improve your double under skills.

Stay on the balls of your feet! Everything else we do in CrossFit is almost always about being on your heels and driving through your heels, but you have to stay on the balls of your feet to be good at jump roping. Ninjas move on the balls of their feet. Be a badass ninja.

Get good at singles. I'm not talking double skipping and singing songs while you jump rope. I'm talking fast rotational jump roping. Ideally, you should barely be coming off the ground when you jump. Quality jump ropes are very thin. You don't need to jump like you are doing box jumps. Keep your jump height and the rope rotation consistent.

Once you get good at singles, start working on the double under. The trick is to jump just like when you single but jump higher. Not a lot higher, just higher. If you are lifting your knees higher rather than actually jumping higher, you may get okay at double unders, but they won't be efficient. You'll tire quicker, and you likely won't be able to string them together for longer rep schemes.

You can work on the rhythm of the rotation and the height of your jump by holding the jump rope handles in one hand. Practice the higher bounding and rotate the rope two times around per jump. Once you get the timing down, try it with two hands.

Don't think of a double under as a single definitive movement. I often see people jump high, rotate the rope two times around, and then land flat footed without jumping again. (This was my specialty when I first started doing double unders.) Doing double unders one at at time will make a workout with double unders in it a long and miserable experience.

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