How long does it take to learn double-unders?

Most beginners with a decent jump rope and 10 minutes of practice 3x/week land their first unbroken set of 5 within 2–4 weeks. Stringing together 30+ usually takes another 4–8 weeks. The biggest variable isn't athleticism — it's rope quality and how often you practice the wrist cue (not the jump).

What rope length should I use?

Stand on the middle of the rope. The handles should reach the bottom of your sternum (not your armpits, not your hips). Most off-the-shelf ropes are sized too long for double-unders. If you're struggling, your rope is probably too long before it's anything else.

Why do I keep hitting my shins?

Shin contact almost always comes from one of three things: (1) your hands are drifting wide instead of staying near your hips, (2) you're jumping forward instead of straight up, or (3) your rope is too long. Fix the hands first — pin your elbows close to your ribs and let the rope rotate from your wrists.

Should I learn singles first?

Yes. If you can't do 100 unbroken singles with relaxed shoulders and a quiet jump, doubles will reinforce bad habits. Spend a week getting singles smooth before you start chasing doubles.

How does CrossFit BC coach this skill?

Skill progressions like double-unders get their own practice time at our Vancouver gym — they're not something we expect you to figure out mid-WOD. Most members get coached on doubles during the warm-up or in dedicated skill blocks. Read more about how we program skills .

How to Learn Double-Unders

How to Learn Double-Unders from CrossFit BC. How to do double-unders without wasting months. The 4-step progression we coach in class, the cue that fixes most plateaus, and a 10-min practice block.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.