Jump Attack exercises specifically designed to improve double jumps focus on enhancing both explosive power and quick recovery between jumps. A double jump requires the ability to spring upwards rapidly after landing, so the key is maximizing force output and minimizing the time spent on the ground. Here are some effective exercises:
1. Rebounding Box Jumps
Purpose: Develop explosive power and quick recovery.
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How to Perform:
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Start by jumping onto a box or platform.
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Immediately spring off the box and jump again as soon as you land.
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Focus on minimizing the time between the two jumps.
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Reps: 3-5 sets of 5-8 reps, focusing on speed and explosiveness.
2. Depth Jumps with Double Jump Focus
Purpose: Train the ability to re-jump quickly after landing, improving reaction time and explosiveness.
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How to Perform:
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Stand on a box or platform.
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Step off and allow your body to drop until you reach a full landing position.
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Upon landing, immediately jump as high as possible, then land again and immediately jump again.
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Reps: 3-5 sets of 5-6 reps.
3. Plyometric Pushups with Rebound
Purpose: Strengthen the upper body for explosive movement and increase reaction time.
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How to Perform:
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Perform a standard pushup but push up explosively enough to leave the ground.
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As soon as your hands hit the floor again, quickly press back up.
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Focus on quick, powerful movements with minimal rest between each rep.
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Reps: 3 sets of 10-15 reps.
4. Double Jump Bounding
Purpose: Mimic the specific mechanics of a double jump using the legs.
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How to Perform:
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Begin with a series of bounds or broad jumps.
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After the first jump, try to “rebound” immediately into another jump.
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Focus on jumping as far as possible with a quick recovery between each jump.
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Reps: 4-6 sets of 10-12 bounds.
5. Kangaroo Jumps (Vertical Rebounding)
Purpose: Improve the ability to use the stretch reflex for a double jump.
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How to Perform:
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Start by doing vertical jumps where you immediately rebound back into another jump.
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You should be performing quick, consecutive jumps without fully extending your body, keeping the momentum flowing.
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Reps: 3-4 sets of 12-15 jumps.
6. Lateral Box Jumps
Purpose: Increase agility and the ability to jump quickly in multiple directions.
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How to Perform:
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Stand beside a box or platform.
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Jump laterally onto the box, then quickly jump back off to the other side and immediately perform another jump onto the box.
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Reps: 3-4 sets of 10-12 reps.
7. Medicine Ball Slams (Double Jump Preparation)
Purpose: Improve total body coordination and explosive power.
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How to Perform:
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Hold a medicine ball overhead, then slam it down to the ground as explosively as possible.
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Follow up the slam by quickly picking the ball up and repeating the slam.
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Reps: 3-4 sets of 10-12 reps.
8. Single-Leg Hops with Double Jump Focus
Purpose: Build leg strength and reactive power for quicker jumps.
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How to Perform:
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Perform single-leg hops, focusing on making each hop as explosive as possible.
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Upon landing, immediately hop again without pausing.
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Reps: 4 sets of 10-12 reps per leg.
9. Squat Jumps with Immediate Rebound
Purpose: Strengthen legs for vertical power and quick recovery.
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How to Perform:
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Perform a squat jump (deep squat position followed by an explosive vertical jump).
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After landing, immediately drop back into the squat position and jump again.
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Reps: 3-5 sets of 8-10 reps.
10. Quick-Twitch Agility Drills
Purpose: Improve overall agility, making it easier to recover between jumps.
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How to Perform:
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Set up a series of cones or markers in a zigzag pattern.
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Sprint through them as fast as you can, focusing on quick direction changes and explosive movements.
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Reps: 3-4 sets of 30-45 seconds.
Conclusion
For double jumps, the main focus is on developing explosive power with minimal ground contact time. Exercises like depth jumps, box jumps, and plyometrics are key to improving your ability to recover quickly and jump again with maximum height. Regularly incorporating these exercises into your training can help develop the necessary explosiveness for effective double jumps.