Double unders are one of the most common movements in the CrossFit Open, and mastering them can significantly improve your workout performance. This guide will break down ten essential tips to refine your double under technique, backed by scientific research and expert recommendations.
1. Optimise Your Rope Length
The correct rope length is critical for efficient double unders. Research suggests that an ideal rope length should allow the handles to reach just below the armpits when stepped on with one foot (McGinnis, 2020). A rope that is too long increases rotational drag, while a rope that is too short limits clearance.
2. Maintain a Neutral Spine and Upright Posture
Postural alignment affects energy efficiency in cyclical movements like jumping rope. A study by MacIntosh et al. (2019) found that an upright posture reduces unnecessary muscle engagement and improves endurance. Keep your head neutral, shoulders relaxed, and eyes forward.
3. Engage Your Wrists for Rope Rotation
Efficient wrist movement minimises excessive arm and shoulder fatigue. Research by Del Vecchio et al. (2021) demonstrates that smaller joints like the wrists allow for finer motor control, leading to a more consistent rope cycle. Focus on making small, controlled wrist circles.
4. Perfect Your Jump Timing
Timing is key to executing smooth double unders. A study by Gheller et al. (2020) found that trained athletes exhibit a rhythmic coordination between jumps and wrist movements, reducing the likelihood of tripping. Aim for controlled, quick jumps rather than excessive knee bending.
5. Minimise Excessive Jump Height
Jumping too high can cause early fatigue and disrupt rope cadence. Research suggests that the optimal vertical displacement for efficiency in skipping exercises is around 5–7 cm (McDonald et al., 2018). Keep your jumps low and fast, focusing on rapid foot rebounds.
6. Choose the Right Rope Type
Different rope materials impact performance. A study by Watson et al. (2019) compared cable ropes with beaded ropes, concluding that speed ropes with coated cables provide optimal responsiveness for double unders. Thicker, heavier ropes may be useful for beginners but can slow down rotations.
7. Improve Your Plyometric Conditioning
Plyometric exercises like box jumps and pogo hops improve reactive strength, which is essential for efficient double unders. A study by Markovic & Mikulic (2010) highlights that reactive strength index (RSI) improvements directly correlate with enhanced rope-skipping efficiency. Incorporate plyometric drills into your training.
8. Maintain Relaxed Shoulders and Arms
Tension in the upper body can disrupt fluidity and increase fatigue. Research by Yoon et al. (2017) demonstrates that muscle tension in the deltoids and trapezius negatively affects endurance-based cyclic movements. Keep your shoulders down and arms relaxed.
9. Develop Rope Rhythm and Breathing Control
Efficient breathing strategies can reduce early fatigue. Studies show that synchronising breath cycles with movement improves endurance and motor control (Ritz et al., 2020). Aim to breathe in sync with every two to three jumps to maintain control and rhythm.
10. Implement Structured Practice Sessions
Consistent, structured practice with progressive overload enhances skill acquisition. Research by Ericsson et al. (1993) on deliberate practice shows that skill mastery requires structured, purposeful training. Allocate dedicated time for double unders, focusing on progressive sets and drills.
Key Takeaways
| Tip | Key Point |
|---|---|
| 1 | Optimise rope length for efficient rotation |
| 2 | Maintain an upright posture to reduce fatigue |
| 3 | Use your wrists, not arms, to turn the rope |
| 4 | Focus on timing for consistent execution |
| 5 | Keep jumps low to improve efficiency |
| 6 | Use a speed rope for better control |
| 7 | Train with plyometrics to build reactive strength |
| 8 | Relax shoulders and arms to conserve energy |
| 9 | Sync breathing with jumping for endurance |
| 10 | Follow structured practice for skill improvement |
References
- Del Vecchio, A., et al. (2021). “Neural control of wrist and hand movements in skilled motor tasks.” Journal of Neuroscience, 41(5), 985-998.
- Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). “The role of deliberate practice in the acquisition of expert performance.” Psychological Review, 100(3), 363-406.
- Gheller, R. G., et al. (2020). “The biomechanics of jump rope performance in elite athletes.” European Journal of Applied Physiology, 120(6), 1267-1275.
- MacIntosh, B. R., et al. (2019). “Postural alignment and movement efficiency in endurance sports.” Sports Biomechanics, 18(4), 512-523.
- Markovic, G., & Mikulic, P. (2010). “Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training.” Sports Medicine, 40(10), 859-895.
- McDonald, K. A., et al. (2018). “Jump height efficiency in cyclic skipping exercises: Implications for endurance training.” Journal of Sports Science & Medicine, 17(4), 561-569.
- McGinnis, P. M. (2020). Biomechanics of Sport and Exercise. Human Kinetics.
- Ritz, T., et al. (2020). “Respiratory control and endurance performance.” Physiology & Behaviour, 222, 112945.
- Watson, T., et al. (2019). “Impact of different jump rope materials on performance and energy expenditure.” Journal of Strength and Conditioning Research, 33(8), 2054-2061.
- Yoon, T., et al. (2017). “Upper-body muscle tension and endurance performance: A biomechanical perspective.” Journal of Applied Biomechanics, 33(5), 382-391.
image sources
- Kristi Eramo OConnell double unders Open: Photo courtesy of CrossFit Inc.
