Adiletix - Double-Unders - Step-by-Step Guide

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Double-Unders

1 - Stand upright with feet together, holding a jump rope handle in each hand with the rope behind you.
2 - Begin jumping with a slight bounce, keeping your elbows close to your sides and wrists doing most of the rotation work.
3 - As you jump slightly higher than a standard single-under, flick your wrists quickly to spin the rope twice under your feet before landing.
4 - Land softly on the balls of your feet with a slight bend in the knees to absorb impact.
5 - Maintain a consistent rhythm and upright posture throughout, keeping your core engaged and gaze forward.
6 - Continue for the desired number of repetitions or duration, focusing on timing and wrist speed rather than jump height.

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