Why Double-Unders Deserve a Permanent Place in Your Training

No Matter What Sport You Play.

At RPM, we’ve always believed that the jump rope is one of the most underrated tools in functional fitness. But it’s not just for CrossFitters or conditioning work. If you’re serious about performance in any sport, there’s a strong case for making double-unders a regular part of your training. Here’s why.

The Plyometric Power of Double-Unders

Double-unders are, at their core, plyometric training — explosive, rhythm-based, and rooted in fast ground contact. The repeated jumping trains your calves, Achilles, feet, and posterior chain to absorb and re-apply force efficiently. It’s one of the best tools for building reactive strength and midline stability with low joint impact. But where they really shine is how well they transfer to sport.

Sport-Specific Benefits of Double-Unders 

Basketball

Want to jump higher, recover quicker, and move with more spring in your step? Dubs build that bounce. They enhance vertical jumping ability, foot speed, and body control — especially under fatigue. Late in the fourth quarter, when it’s all about who still has legs, double-under training could pay off big.

Volleyball

Spiking and blocking aren’t just about how high you can jump — it’s about how fast you can jump again, and again, and again. Double-unders help volleyball athletes develop elastic lower-leg strength, postural control, and jump repeatability. All without crushing your knees.

Football

From linemen to skill players, football demands explosive footwork, balance, and control in short bursts. Double-unders build quick-twitch power, improve ankle resilience, and harden the body for contact and change of direction. They also build the kind of core control under fatigue that translates to better movement on the field.

Soccer

Soccer is a sport of constant micro-movements: cuts, hops, sprints, recoveries. Double-unders improve foot speed, ankle stiffness, and balance during movement — all crucial for ball handling, defense, and explosive recovery runs. Plus, the conditioning can help you perform into the 90th minute and beyond.

The RPM Difference: Why Rope Quality Matters

Of course, not all jump ropes are created equal. The speed, responsiveness, and balance of the rope dramatically affect the quality of your reps.

Our speed ropes are engineered for precision, efficiency, and unmatched durability — making them the rope of choice for elite-level double-under training. Whether you’re chasing your first set of 20 or using dubs to sharpen your vertical for game day, your rope shouldn’t be the limiting factor. Ever.

If you’re training for the podium, the playoffs, or PRs, double-unders bring a unique blend of power, rhythm, and grit to your workouts. And the beauty of it? All you need is a rope and a little space.

Happy jumping.