{"id":6186,"date":"2026-05-02T20:26:58","date_gmt":"2026-05-02T12:26:58","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6186"},"modified":"2026-05-15T17:07:08","modified_gmt":"2026-05-15T09:07:08","slug":"double-unders","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/en\/exercise\/double-unders\/","title":{"rendered":"Double Unders"},"content":{"rendered":"\n<p>An advanced jump rope skill that requires the rope to pass under the feet twice in a single jump, emphasizing explosive calf power and coordination.<\/p>\n\n\n\n<p><strong>Execution Standards<\/strong>:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>The Jump<\/strong>: Perform a slightly higher, more vertical jump than a standard skip.<\/li>\n\n\n\n<li><strong>The Flick<\/strong>: Use a quick, sharp wrist snap to accelerate the rope.<\/li>\n\n\n\n<li><strong>The Landing<\/strong>: Land softly on the balls of your feet, immediately preparing for the next jump.<\/li>\n<\/ol>\n\n\n\n<p><strong>200+ FCS Combat Application<\/strong>: Enhances fast-twitch muscle fiber recruitment in the lower legs, directly improving footwork speed and late-round cardiovascular endurance.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An advanced jump rope skill that requires the rope to pass under the feet twice in a single jump, emphasizing explosive calf power and coordination. Execution Standards: 200+ FCS Combat Application: Enhances fast-twitch muscle fiber recruitment in the lower legs, directly improving footwork speed and late-round cardiovascular endurance.<\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[668],"exercise_category":[695],"target_muscle":[663,667],"class_list":["post-6186","exercise","type-exercise","status-publish","hentry","equipment-skipping-rope","exercise_category-strength-conditioning","target_muscle-calves","target_muscle-cardiovascular-system"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/media?parent=6186"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/equipment?post=6186"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise_category?post=6186"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/target_muscle?post=6186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}