Weighted Vest Countermovement Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Weighted Vest
Primary muscle group
Quadriceps, Gluteus Maximus, Gastrocnemius
Secondary muscle groups
Hamstrings, Soleus, Core
Movement pattern
Loaded Vertical Jump
Training goal
Power, Reactive Strength
Sport
Basketball, Volleyball, Football, General Athletic Development
Overview
Purpose. A standard countermovement jump wearing a light vest, adding load without changing the arm swing or landing pattern.
How it fits the system. An intermediate-level loaded vertical jump entry in the Plyometrics section, programmed to develop power, reactive strength. Related work in the library: Countermovement Jump and Trap Bar Jump.
Primary muscles
Quadriceps, Gluteus Maximus, Gastrocnemius
Secondary muscles
Hamstrings, Soleus, Core
Movement pattern
Loaded Vertical Jump
Equipment
Weighted Vest
Difficulty
Intermediate
How to Perform
- Fit a vest at roughly 5 to 10 percent of body mass so it sits tight against the trunk.
- Stand tall, dip quickly to a comfortable depth and swing the arms back.
- Jump as high as possible, driving the arms up.
- Land with the hips back, knees soft, and reset fully.
Coaching Cues
- The vest should not bounce; if it does, tighten it or use less load.
- Keep the dip depth the same as your unloaded jump.
- Land quietly — the added mass makes sloppy landings expensive.
- Track jump height so you can see when load stops helping.
Common Mistakes
- Using a vest heavy enough to slow the countermovement.
- Letting the dip get deeper to compensate for the load.
- Doing high repetitions, which turns a power drill into conditioning.
Progressions & Regressions
Progressions
Add small increments of vest load, or progress to Band-Resisted Box Jump and Trap Bar Jump.
Regressions
Countermovement Jump without load.
When to Use It
When to use
In a power block, or as a contrast to unloaded jumps in the same session.
When not to use
With beginners, with any lower-limb or back pain, or where landing surfaces are hard.
Programming
3 to 5 sets of 3 to 5 repetitions with two minutes of recovery.
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