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Calves · Intermediate

Double Under Jumps

Advanced jump-rope drill in which the rope passes under both feet twice during each compact vertical jump.

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Double Under Jumps demonstration

Exercise overview

Training details

CalvesFull BodyCardio

Equipment

Jump Rope

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with the rope behind your heels, handles held lightly, and elbows close to your sides.
  2. 02Begin with compact two-foot jumps and turn the rope primarily with your wrists.
  3. 03Jump slightly higher while accelerating the rope so it passes beneath your feet twice before you land.
  4. 04Land softly on the balls of your feet with your knees relaxed and torso upright.
  5. 05Maintain a steady rhythm without tucking your knees, kicking backward, or swinging your arms widely.

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Variations

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Alternatives

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