David Newman | RXSG CEO & Jump Rope Coach
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.
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.
To begin learning the double under cross, you need to break up the movement into some very manageable parts. You should start by doing a normal double under. Then you can go ahead and focus on keeping your jump as relaxed as possible with your wrist doing most of the work.
Your body needs to remain tight and you should have a minimal amount of excessive movement. Once that feels controlled, you can begin introducing the crossover into the routine. As you jump, try to initiate the rope rotation as you normally would.
Then as a rope comes around you for the second pass, you can quickly bring your arms inward and then cross them at your forearms. The rope should also pass under your feet while your arms are crossed. Immediately after, you should undercross your arms in order to reset for the next jump.
Timing is going to be everything. If you find yourself crossing too early, then the rope will catch your feet. If you cross too late, you are going to miss the second rotation altogether. You should think of it as a smooth transition instead of it being a sudden movement.
Drills to build the skill
Jump rope skills will improve a lot faster when they are broken down into manageable drills. Instead of repeatedly failing at the full movement, you should isolate each component of it.
Start with alternating between double unders and single unders. This will help to reinforce your timing as well as your rhythm. Once you become comfortable with that, practice regular crossovers until they feel automatic to you.
Next you should combine the double under then follow it up with a cross over (two separate jumps). This will help your body to get used to switching in between the two different movements.
From there, you can start trying to merge all of that into a single jump. Another helpful drill is to practice the arm rotation without using the rope at all.
Mimic the crossing and uncrossing action whilst simply jumping as lightly as you can. This will build your muscle memory without you having to go through the frustration of constant misses.
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.
Try the FREVO Freestyle RopeWhy 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.
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.
