dulike

The drills

16 drills in the order people learn them: bounce, timing, hands, doubles, then volume. Each one is drawn as a stick figure doing it, rope and all — tap a figure to pause it, or a name for the drill's own page.

Running these with a class? Print a practice plan or send its link, or download three drills as free clips for the class chat. New to doubles? Hear the single-single-double rhythm before you try it. Rope at home? Two drills you can do without one.

Bounce

Springy ankles, straight legs, quick floor. Everything else sits on this.

Bouncy singles

The rhythm every double is built on: small, quick, and the same every time.

  • Singles on the balls of your feet, heels never quite touching.
  • Jump just high enough for the rope. Quiet landings.
  • Hands by your hips, wrists doing the turning.

3 × 45 seconds, 30 seconds rest

Fixes: uneven rhythm, parking on the floor, kicking your feet up

Tall singles

Singles with the ribs down and the body long, so the shape holds when the jumps get bigger.

  • Squeeze your glutes and pull your ribs down, like bracing for a poke in the belly.
  • Singles, staying stacked: head over shoulders over hips over feet.
  • If you fold, stop, reset, go again.

3 × 30 seconds

Fixes: knees coming up, folding forwards

Line hops

A target on the floor turns wandering into something you can see.

  • Stand with your toes just behind a line on the floor.
  • Singles. Every landing should be behind the same line, in the same place.
  • When you drift, you will see it — fix it on the next jump, not the next set.

3 × 40 singles

Fixes: wandering

Wall singles

Facing a wall stops the lean and the forward drift at once, because the wall will not move.

  • Face a wall, about a rope's swing away.
  • Singles. If the rope hits the wall you have wandered forwards.
  • Chest up — look at the wall, not the floor.

3 × 30 seconds

Fixes: folding forwards, wandering

Timing

Double-under rhythm, learned with the rope out of the way or going slow.

Power singles

Double-under height with single-under wrists, so the jump is ready before the wrists are.

  • Singles, but jump as high as a double needs — a hand's width off the floor.
  • Keep the rope slow. The jump is the drill.
  • Stay tall: no kicking, no tucking.

3 × 15

Fixes: not enough air for a double

Side swing and jump

Hear the rhythm first: the rope slaps the floor, you jump. No rope to trip over.

  • Both handles in one hand. Swing the rope at your side so it slaps the floor.
  • Jump every time it slaps.
  • Then try swinging it twice per jump — that is the double-under beat.

3 × 30 seconds

Fixes: uneven rhythm, not enough air for a double

Hands

Wrists turn the rope. Arms just hold the wrists somewhere sensible.

Pocket singles

Singles with the hands pinned where a double under needs them.

  • Thumbs brushing your front pockets the whole time.
  • If your hands leave your pockets, you will feel it — put them back.
  • Turn with the wrists. The elbows barely move.

3 × 45 seconds

Fixes: hands flying out wide, hands creeping up

Towel tuck

Pins the elbows to the ribs so the arms cannot fly out.

  • Tuck a small towel (or a sock) under each arm.
  • Singles, then a few doubles. Do not drop the towels.
  • Dropping one tells you exactly which arm is flaring.

3 × 30 seconds

Fixes: hands flying out wide, hands creeping up

Doubles

The real thing, built up one at a time.

One and done

Your first double under, with nothing after it to worry about.

  • Three singles to get going, one big pop with two fast flicks, then stop.
  • Let the rope hit your feet on the landing if it wants to. You are learning the one.
  • Reset, breathe, go again.

10 attempts

Fixes: not enough air for a double

Volume

Once they are yours, make them boring.