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skip-hop boxing - Double-Unders and Continuous Double-Unders Skipping


Working in gymnasiums and schools, I am frequently asked about skipping ‘like a boxer’. I have already posted an article on the basic footwork steps of the boxers skip , however there are also some defining rope manoeuvres that typify boxers speed skipping and one of the most impressive of these moves is known as a ‘double-under’.

Essentially, a double under is achieved by a skipper making the rope complete two rotations of the body with only a single jump. This is a move that requires speed, timing and most importantly balance; therefore making it a superb training exercise for any boxer.

If you are new to skipping or not yet completely confident with your skipping, begin learning how to perform a double-under whilst skipping in a slow and controlled ‘double-bounce’ (bouncing twice for every single turn of the rope). This slower pace will allow you more time to correct your technique rather than rushing into an un-controlled high pace move. Those of you who are comfortable skipping forwards in a single-bounce (one jump for every single turn of the rope) can go ahead and try this in a single-bounce.


Double-Under Technique
It is important to remember that a double-under does not simply require you to start skipping faster but, more importantly, it means jumping in a measured and controlled way with a greater awareness of the timing of your jumps. This more ‘measured and controlled’ approach can be achieved by jumping a little higher when attempting a double-under. Quite simply, the higher you jump, the more time you have in the air to make the rope rotate twice around your body before you land. However, the rope will not whoosh around a skipper twice by itself; it requires you to ‘force it’.

‘Forcing’ the rope to circle twice over the body requires a skipper to double the energy used to turn the handles. This is done by ‘flicking’ the wrists as you jump a little higher off of the ground. Therefore, once you have completed a few ‘normal’ forward skips (double or single-bounce) you must jump a little higher whilst flicking the wrists in order to force the rope around your body twice before landing.

The final stage of a double-under is a properly executed landing. As a coach, the most common problem that I see people having when attempting double-unders is landing in a way that allows them to continue skipping. What the majority of people will do is jump higher, force the rope around themselves twice (you can hear it whooshing round), but then land with an un-balanced, flat-footed thud. This is because although they are indeed jumping higher and flicking their wrists properly, they are not doing so with the required control and timing.

This control and timing will only be achieved with practice, however, once you have perfected a double-under, you will never ‘lose’ it. So remeber;

  • Skip at a normal pace for a few bounces
  • When ready to do a double-under, jump a little higher off the ground
  • ‘Force’ the rope around twice by flicking the wrists
  • Land with balance ready to bounce straight back and continue skipping

Continuous Double-Unders
Having perfected a single double-under, a skipper can attempt to carry out continuous (one after another) double-unders. Therefore, for every one jump the skipper performs, the rope rotates around the body twice (continuously). This requires further attention and focus on one’s balance and timing in movement, making it an even more beneficial exercise for competitive boxers and other athletes. Continuous double-unders can only be done in a single-bounce as there is no time for the second bounce (remember the rope rotates twice for every single bounce) and therefore a skipper must be able to skip comfortably in a single-bounce before attempting the move.

Remembering all the points from above, a skipper must focus on landing properly and bouncing straight back up to complete the following double-under again….and again……and again…..
Throwing in bursts of continuous double-under skipping into your rope work provides you with a superb explosive workout, mixing in periods of ‘normal’ paced skipping with short and sharp periods of intense continuous double-unders. You can always go further and add crossovers, side-swings and side-swing crossovers to your continuous double-unders, however, you must perfect your technique before doing so.

Jonny Callender

skip-hop Universal Pro Adjustable Skipping Rope - Graphite, 3.1 m
skip-hop Universal Pro Adjustable Skipping Rope - Graphite, 3.1 m
This skipping rope is designed by skip-hop to provide a simple, adjustable, cost effective speed rope. Suitable for indoor or outdoor skipping. Perfect for fitness training or for boxing or martial...
Our price: £6.99 390 in stock
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