Unlocking Double Jumps with Jump Attack Advanced Drills
Double jumps are one of the most coveted skills in basketball, and for good reason. Being able to spring off the floor twice in quick succession opens up a world of offensive and defensive opportunities, especially in the air. Whether you’re looking to finish a lob dunk, contest a shot, or change your positioning mid-air, mastering the double jump can take your game to the next level.
Jump Attack, known for its ability to build explosive verticals, has a unique approach to training that makes mastering the double jump both possible and efficient. The key to unlocking this skill lies in specific drills that improve your timing, power, and muscle coordination. Below, we’ll dive into the advanced drills that Jump Attack utilizes to help athletes achieve and refine their double jumps.
1. Plyometric Depth Jumps
Depth jumps are a staple of Jump Attack’s training regimen, and for good reason. These explosive drills improve the reactive strength required for a double jump. The depth jump focuses on enhancing your body’s ability to quickly rebound off the ground after an initial contact.
How it works:
You start by standing on a box (usually 12-18 inches high). From there, you drop down onto the ground and immediately perform a jump as soon as you make contact with the floor. The key is to minimize the time your feet stay in contact with the ground—this reactionary bounce is critical for developing the “pop” necessary for double jumping.
Key points:
-
Focus on landing as softly as possible to reduce ground contact time.
-
After landing, explode upward with maximum force.
-
Use your arms for added propulsion during the takeoff.
2. Double Jump Drills with Rim Reach
In this drill, you’re essentially practicing a double jump in its most relevant form—reaching for the rim twice in quick succession. This drill simulates the exact action of jumping off one foot, coming down, and then jumping again immediately after.
How it works:
Start by jumping as high as you can, aiming to touch the rim. As you descend, quickly bend your knees again and jump up before hitting the ground. The goal is to perform two distinct jumps, using the first to gather yourself and the second to explode even higher.
Key points:
-
The first jump should be about getting your body into the right position for the second jump.
-
The quicker you can gather and re-explode, the better.
-
Ensure your landing is soft to reduce the impact on your knees.
3. Knee Drive Plyometrics
Effective double jumping relies on your ability to quickly drive your knees upward after the first jump. The knee drive is a critical component that adds the necessary speed for your second jump. This drill focuses on strengthening that movement and improving explosive power.
How it works:
Start in a standing position, then squat down and explode upward, bringing your knees up to your chest as quickly as possible. Focus on jumping with as much height as you can, followed by an immediate knee drive to simulate the double jump mechanism. Perform these reps with minimal rest between them to condition your body to quickly reset for the next jump.
Key points:
-
Concentrate on a quick, aggressive knee drive.
-
Keep your chest up to avoid rounding your back.
-
Control the landing so you can immediately reset for the next jump.
4. Bounding with Double Jump Focus
Bounding drills are great for building the power and strength needed for double jumping. This involves taking long, explosive strides that mimic the mechanics of a jump.
How it works:
Start by performing long, bounding steps, focusing on generating as much height as possible. After each bound, quickly rebound and perform another jump. The goal is to mimic the “double jump” motion, with a focus on generating force through each stride.
Key points:
-
Ensure each stride is explosive and powerful.
-
Focus on maintaining balance and form throughout the drill.
-
Use your arms to assist in generating height.
5. Speed and Agility Ladder Drills
Speed and agility ladder drills may seem unrelated to double jumping at first glance, but improving your foot speed and agility directly affects your ability to react quickly between jumps.
How it works:
Perform rapid, quick foot movements through an agility ladder. Once you’ve mastered quick footwork, integrate a jump after each step or set of steps. The focus here is to improve your quickness in changing direction and your ability to explode off the ground with little to no hesitation.
Key points:
-
Perform these drills with maximum speed to improve foot coordination.
-
After completing the ladder, immediately jump and reach for a target to simulate a double jump.
-
Keep your core tight and posture upright.
6. Tuck Jumps with a Focus on Rebounding
Tuck jumps are effective for enhancing the reactive power necessary for double jumping. By increasing the speed of your knees driving upward and refining your timing, you set up the explosive energy required for quick successive jumps.
How it works:
Begin in a standing position. Jump as high as possible while pulling your knees to your chest in the air. As soon as you land, use the force from the impact to immediately perform another jump. This rapid cycling of jumps is similar to the quick re-expansion of muscles necessary for a double jump.
Key points:
-
Use your arms to help propel your body upward.
-
Focus on maintaining a soft landing to quickly rebound into your next jump.
-
Aim for a fluid and continuous motion, reducing any delay between jumps.
7. Single-Leg Explosive Jumps
While double jumping primarily relies on both legs, developing power and explosiveness in each leg independently can significantly improve your vertical. Single-leg jumps help to strengthen the stabilizers and muscles in each leg, making your double jump more controlled and explosive.
How it works:
Start by standing on one leg. Perform an explosive jump while driving your knee up as if you’re going to perform a double jump. Alternate between legs, focusing on generating as much height as possible with each jump.
Key points:
-
Keep your core engaged to maintain balance.
-
Make sure the landings are soft and controlled to minimize impact on your joints.
-
Keep your movements fast and explosive, simulating the quickness needed in a double jump.
8. Box Jumps with Rebounds
Box jumps help you increase the height and power of your jump. Adding a rebound component makes this drill more effective for improving the mechanics of the double jump.
How it works:
Start by jumping onto a box. Upon landing, immediately rebound and jump off the box again. The focus here is on minimizing time spent on the box and generating enough force to perform a second jump.
Key points:
-
Keep your chest up and your knees aligned over your toes.
-
Use your arms for maximum lift and momentum.
-
Perform these jumps in sets with rest in between to improve explosive power.
Conclusion: Building Your Double Jump
Mastering the double jump with Jump Attack’s advanced drills is a process that requires both mental and physical commitment. Focusing on explosive power, speed, and reactive strength will prepare you for the rapid fire of a second jump, opening up countless possibilities on the court. Whether you’re attempting a lob dunk, contesting shots, or changing directions mid-air, these drills will give you the tools to jump higher, faster, and more efficiently. With consistent practice and attention to detail, the double jump will no longer be just a dream—it will be part of your skill set.