Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead), with the rope making two complete rotations during one jump (double jump).
Attention:
Do not put your heels down (jump on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core). The rope is accelerated from the wrists (very fast circling) so that two rope rotations are possible during a jump.
Lighten:
Simple jumps (slower swinging - one rope rotation per jump).
Harden:
Additional weight (on the feet).
Variant I:
Pull the tips of your feet towards your knees (bend your feet) with each jump.
Note:
Two single jumps replace one double jump (1 double under = 2 x single rope jumps) in training. Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).
