Jumping too high — pike jump or donkey kick
Excess jump height is compensated by kicking the feet back; efficient DUs stay low.
Overactive muscles
Hip flexorsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Plyo · Full Body
Double Unders (Jump Rope)
Coaching cues
- The rope passes under the feet twice per jump — one big jump, two rope rotations
- Jump height: only 1 to 2 inches higher than a single; the rope speed does the work
- Wrists drive the double rotation; hands stay near the hips
- Relaxed ankles; land on the balls of the feet consistently
Common faults 2
Arms swing wide — losing wrist control
The rotation comes from the wrists; swinging the arms outward slows the rope.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗