Countermovement Jump
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Core
Movement pattern
Bilateral Vertical Jump
Training goal
Power
Sport
General Athletic Development, Basketball, Sprinting
Overview
Purpose. A maximal vertical jump with a fast dip, used to develop and monitor lower-body power.
How it fits the system. A beginner-level bilateral vertical jump entry in the Plyometrics section, programmed to develop power. Related work in the library: Single-Leg Box Jump and Tuck Jump.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Core
Movement pattern
Bilateral Vertical Jump
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand tall with the feet about hip-width apart and the hands on the hips or free to swing.2. Dip quickly to around a quarter-squat depth without pausing at the bottom.3. Reverse immediately and extend the hips, knees and ankles to jump as high as possible.4. Land on both feet in a similar position, absorbing through the hips and knees.5. Stand still and reset before the next repetition.
Coaching Cues
- Dip fast and only as deep as you can reverse quickly.
- Swing the arms down with the dip and up with the drive.
- Extend ankles, knees and hips together at take-off.
- Land softly through the hips, then reset before the next rep.
Common Mistakes
- Dipping too deep and losing the elastic contribution.
- Pausing at the bottom, which turns it into a squat jump.
- Ignoring the arm swing and losing 10 per cent or more of jump height.
- Measuring performance while fatigued and calling it a test.
Progressions & Regressions
Progressions
Loaded countermovement jumps, or single-leg countermovement jumps.
Regressions
Submaximal jumps, or a squat jump from a paused position.
When to Use It
When to use
Early in a session for power work, or as a regular test of neuromuscular readiness.
When not to use
With acute lower-limb pain, or when landing control is poor.
Programming
3 to 5 sets of 3 to 5 jumps with full recovery and maximal intent on each repetition.
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