November 07, 2016

In part 1 and 2, you’ve learned why skipping should be a part of your training, and how to get started with basic drills. Now let’s look at advanced drills, including double unders.

Double Unders

Double unders are the best known skipping pattern, thanks to their inclusion as a key move in Crossfit workouts. Double unders involve passing the rope under the feet twice, for every single jump. This is tricky to learn, so don't attempt it until you are proficient at singles on alternating feet.

Our Beast Rope comes with a free guide on perfecting double unders. You can get yours here.

Advanced drills

Besides double unders, there are plenty of other advanced drills you can include in your training to improve coordination, timing, speed and footwork.

Criss-cross patterns are a great option. These can be performed with single jumps, or with double unders if you are feeling ambitious. To perform the criss-cross, cross the arms at the elbows as the rope swings down in front of you, then jump ‘through’ the loop that is created. Un-cross your arms on the next down swing of the rope, and repeat this alternating pattern. Adding criss-crosses to your drills represents a great way to increase the difficulty and training stimulus of the exercise.

You don’t need to stay in one place while skipping! After all, the whole point is to improve coordination, timing, speed and footwork to transfer to your sports pursuits. So move around like you are moving in the ring, or on the court!

Travel forwards, backwards and side-to-side with the rope whilst ‘running’, or performing singles on alternating feet. By adding frontward, backward, and sideways movement, your agility and footwork will improve, as will your endurance.

By now you shoud be able to incorporate a variety of movements into one session: singles, running on the spot, double unders, criss-cross and travelling. It’s time to look at some workouts…

Skipping is the perfect way to lose fat and get fit. Train like a top boxer, crossfitter and feel the benefits,

Skipping Workouts


There are countless options for skipping workouts. Obviously, a great one is to mimic the rounds used in most combat sports and skip for timed rounds. For instance, skip for 2 minutes, rest for 1 minute. Alter the work:rest ratio as desired. During the round, you can alternate between intense work (double unders and sprints) and easy skipping. This mimics the nature of sports – periods of intense action, and periods of less activity.


One of my favourite drills is the Tabata interval. If you are not familiar with the work of Dr Izumi Tabata here’s a quick summary:

Dr Tabata studied the effects of interval-based training on subjects using a stationary bike. He found that intervals produced greater improvements in both aerobic and anaerobic fitness.

The Tabata protocol comprises 8 rounds of 20 seconds of all out intense work, and 10 seconds of rest. So, for our purposes we’ll skip at an all-out level for 20 seconds and rest for 10 seconds four times.

Whilst the Tabata protocol is great, it is important to modify the work:rest ratio too. For example you could perform 6 1-minute all-out intervals, and rest for 30 seconds.

Intervals are a great option for skipping workouts


Of course, skipping is just one conditioning tool. Try incorporating other such tools for a full conditioning workout. Mix skipping with bodyweight exercises to develop a brief, yet intense conditioning routine.

An example circuit could be:

  • 100 single skips
  • 10 Pushups
  • 10 Burpees
  • 10 Squats

Repeat the 10 times, as fast as possible, rest only when you absolutely need to.

Another option would be to mix timed rounds with bodyweight circuits, so for example:

  • 50 Double Unders
  • 10 leg slides/side with Core Sliders
  • 5 Burpees

Perform 5 rounds, resting 1-minute in between rounds.


Speed skipping ropes represent the ultimate lightweight, portable, great value conditioning tool. The Beast Rope represents an investment in speed, agility, coordination, footwork and fitness  - attributes that are of benefit across all sports. There is no reason not to skip.

Grab your Beast Rope here!

FREE eBook!

The Beast Gear Guide to Skipping / Jump Rope Conditioning.

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