Improve Your Double Unders

Ready to conquer double unders? This 6-week Train Your Weakness FOCUSED program will help you build the timing, rhythm, and coordination you need to nail double unders. With just 1 hour a week, you’ll develop the consistency to string them together, so you can move smoothly and efficiently around the box. Get ready to elevate your rope skills and increase your workout intensity!

Improve your Double Unders offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (2 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programing - Week 1 / Session 1

Warm-Up (3min)
Set up 2 cones 10 meters apart. Perform all the below drills in 2 x 10m lots: Walking on toes, Walking on heels, Exaggerated heel to toe walk, Walking toe sweeps.

Prep (5min)
3 rounds: 30 small hops, jump up to a raised surface about 2 inches high (45lb barbell plate), 5 box jumps to 20”, step down after each jump.

Conditioning (2min max)
100 perfect single unders with jump rope.

Specific 1 (3min)
50 rotations wrist/rope rotations on each hand. Do not jump during this drill.

Specific 2 (5min)
Perform 5 sets of 25 seconds PVC Jump Drill, 35 seconds of rest.

Strength (8min)
3 rounds: 20 controlled calf raises on a step (feet directly below hips), 30 sec calf stretch each side, 20 band resisted calf flexion.

Prehab (4min)
Lacrosse ball under calf – Point and flex at least 100 sec each leg.

🏋️ Required Equipment:

skipping rope, lacrosse ball