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Do Double Unders Give You Shin Splints?

Jumping rope is considered a very low impact fitness activity- when done correctly.  Over the last 6 years of working with CrossFit athletes I have survey so many athletes who have struggled with shin splints.  My survey included a quick diagnosis of their bound and how they were jumping their single unders vs. their double unders.90% of the athletes suffering from shin splints all had a common bounding mistake!

  • Piking – toes up initiating the bound
  • Knee tuck
  • Jumping very fast and heavy/flat footed

Diagnose yourself: I recommend video-taping yourself in slow motion to take a look at your bound. Video yourself in single unders and in double unders to see your bounding changes.

How should you be bounding?  TRIPLE EXTENSION.

In simple terms jump as if you were doing a vertical test, then repeat that over and over again. However find a bound that follows a bpm of 100-120bpm.  I am not looking for a crazy vertical bound each jump.


If you want more information on “why” your jump is changing from a single to a double then stay tuned to our social media feed, or check out our Education Page!


Happy Jumping,

Molly Metz

Founder JumpNrope

“the girl who does 10 minutes of unbroken double unders”

Since 2013 Founder Molly Metz has conducted over 600 Double Under Seminars all over the world.  Her expertise is focusing on taking athletes to the next level of their double unders-efficiency.  She believes 99% of CrossFitters are doing double unders wrong and her goal it demonstrate, assess, drill and help athletes strive for virtuosity in this skill.  Everyone deserves to be a happy jumper.