Videos
Instructions
- Hold the jump rope handles firmly at hip level with elbows close to your body.
- Begin with small hops and swing the rope with your wrists, not your arms.
- Jump higher than for a double-under to allow the rope to pass under your feet three times.
- Rotate your wrists quickly to achieve three rope passes during one jump.
- Land softly on the balls of your feet and immediately prepare for the next jump.
Technical Tips
- Keep your core engaged to maintain control and balance.
- Focus on wrist speed, not arm movement.
- Jump just high enough to allow three rotations—avoid excessive height to reduce joint impact.
- Look straight ahead to stabilize posture and minimize upper body movement.
Breathing Tips
- Inhale steadily through your nose before each jump.
- Exhale through your mouth as you land to maintain rhythm and control.
- Avoid breath-holding—synchronize breathing with your pace.
Medical restrictions
- Severe knee or ankle injuries
- Plantar fasciitis
- Balance disorders
- Advanced osteoporosis
- Recent abdominal or hernia surgeries
The Triple-Under is a high-intensity jump rope exercise designed to challenge cardiovascular endurance, coordination, and lower-body explosiveness. In this advanced plyometric movement, the rope passes under the feet three times during a single jump, requiring precise timing, rapid wrist motion, and significant vertical propulsion. Triple-unders are commonly utilized in CrossFit workouts, functional fitness routines, and athletic conditioning programs to boost anaerobic capacity and muscular reactivity. This exercise significantly improves agility, calf strength, and neuromuscular control, while also demanding core stability and fine motor coordination. Due to its complexity and high impact, the triple-under is most suitable for experienced individuals who have mastered single-unders and double-unders. Incorporating triple-unders into a training regimen can greatly enhance athletic performance, particularly for sports requiring explosive lower-body actions and precise motor skills. Consistent practice also fosters mental focus and cardiovascular resilience, making it a powerful conditioning tool.
How do I learn triple-unders if I'm good at double-unders?
To learn triple-unders, focus on increasing your jump height and wrist speed while maintaining core stability. Start with mastering double-unders, then practice high jumps with fast wrist rotations before attempting full triple-unders.
Why can't I get the rope around three times on a triple-under?
Difficulty completing three rotations is usually due to insufficient jump height or slow wrist movement. Improve vertical power with plyometrics and train wrist speed with focused rope drills.
What muscles are most used in triple-unders?
Triple-unders primarily engage the calves and quadriceps for jumping power, with secondary activation of the core, shoulders, and forearms for balance and rope control.
Is the triple-under good for cardio?
Yes, the triple-under is an excellent cardiovascular exercise that rapidly elevates heart rate and enhances anaerobic endurance due to its high-intensity nature.
Can beginners try triple-unders?
Triple-unders are not recommended for beginners. It’s essential to first master single and double-unders to develop the coordination, timing, and strength required for triple-unders.