Double under jump rope

Set rope length: stand on the middle and ensure handles reach roughly armpit height. Hold handles lightly with elbows tucked and wrists slightly in front of hips; brace your core and look forward. Begin with a few single-unders to establish rhythm on the balls of your feet. Jump vertically a bit higher and whip the wrists quickly so the rope makes two revolutions during one jump. Keep the torso tall with relaxed shoulders; do not tuck knees or kick heels back. Land softly on the mid- to forefoot and absorb impact through ankles and knees. Reset with singles if you miss, then resume double-unders for the desired reps or time while breathing steadily.