Triple Jump

Bilateral Plyometrics Low Intensity - 4

Double Jump


  • To enhance stiffness and elasticity in the Achilles tendon

  • To develop pre-activation of the muscles acting on the ankle and knee

  • To improve the ability to switch between triple extension and triple flexion movement patterns


  • Leap explosively upwards and slightly forwards

  • Swing your arms down/back as you dip, and forwards/up as you jump

  • As you leave the ground on each jump, pull the toes tight to the shins so that as you land your foot actively plants against the ground

  • Aim to be stiff at your ankles and knees each time you land

  • Ensure your ankles, knees and hips are aligned as you land

  • Place your focus on a short ground contact with each rebound