Double-Under Stamina Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Three minutes max double unders (don’t have to be unbroken).
  • Session 2: 15s max unbroken double-unders, 15s rest x 10.
  • Session 3: In five minutes, take three attempts to accumulate the fastest possible set of 50 double-unders.
  • Session 4: 30s max unbroken double-unders, 30s rest x 5.
  • Session 5: In five minutes, progress as far as possible through: 5, 10, 15, 20… unbroken double-unders.
  • Session 6: 60s max unbroken double-unders, 60s rest x 3.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.