David Newman | Rx Smart Gear CEO
Once you are able to perform consistent double cross unders, then the next step is to go ahead and push your coordination and timing to a whole new level. That's where the double under cross will come into play.
It is one of those advanced jump rope techniques that look effortless when it is done extremely well. But in reality, it demands rhythm control as well as precision. If you have ever felt like your progress has been stalled in any way, after mastering standard double unders, this is the move that will challenge your technique and refine it.
The double under cross will combine two already demanding skills which are the speed of double under and the combination of a crossover. In a single jump, the rope will pass under your feet twice and during one of those rotations, your arms will cross in front of your body to complete the move.
This added layer of complexity will force you to develop much sharper timing and you will also gain better control of your rope path.
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Understanding the movement
Before you attempt this skill, it's extremely important that you understand exactly what is happening when you are completing the motion. In a standard double under, your rope will complete at least two full rotations while it is airborne.
When you are doing a double under cross, one of those rotations will also include a crossover. Typically, the first rotation is quite normal. Then the second rotation is where the arm cross will come in.
This sequencing is very important. Trying to cross too early will disrupt your rhythm and will cause you to have missed time jumps. By ensuring that you keep the rotation clean and that you introduce the cross on the second pass, you'll be able to maintain control and reduce the chance that you will trip.
Prerequisites you should have
This is definitely not a beginner's move. In order to practice it effectively, you must be comfortable with doing consistent double unders without having a lot of frequent misses.
You should also be able to do basic crossovers smoothly and have strong wrist control instead of relying on large arm movements. If your double unders are still inconsistent in any way, then this move is going to frustrate you. It is better to build a solid foundation first before you add this type of complexity.
Choosing the right rope
Your equipment will make a huge impact on your progress when you are trying to learn advanced skills. While speed ropes are very popular for doing double unders, sometimes they are not the best choice for learning the double under cross.
Using a slightly heavier rope such as a PVC or even a beaded rope will give you much better feedback. You can feel where the rope is in space and this makes timing much easier for you to control.
Once you have mastered that movement, you can go ahead and transition back to a speed rope if it is necessary. Handle positions will also matter.
Make sure you keep your arms slightly in front of your hips and point the handles downwards as much as possible. This will help you to maintain a consistent path with your rope and it will make crossing a lot more efficient.
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Why this skill matters
The double cross under is not a move that you do just for show. It will help you to develop coordination, efficiency and timing in your jump rope technique. This will inevitably make you better at the skill.
These improvements will carry over into other important advanced skills and even have an impact on your general fitness performance. It will also add a lot of variety to your workout as well.
Once you have mastered it, you can incorporate it in different routines for practice, skill and conditioning. This will make your sessions a lot more engaging and challenging.
Mastering the double undercross will take a bit of time, but it is a very rewarding progression if you are serious about being proficient at jump rope.
By focusing on proper sequence, practicing with firm intention and refining your timing, you'll be able to bridge the gap between having basic and advanced skills.