Also known as: Vertical jumps, Explosive jumps
Intermediate
None (Bodyweight)
Plyometric power development
Description
Counter Movement Jumps are explosive lower body exercises that involve a rapid downward movement followed by an immediate vertical jump. This is a compound, power-focused exercise that develops lower body strength, explosiveness, and athletic capability.
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Overview
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
- Increases lower body power by training the stretch-shortening cycle, improving your ability to generate force quickly
- Builds stronger, more resilient leg muscles, particularly the quadriceps, hamstrings, and glutes
- Improves bone density through impact loading, which helps prevent osteoporosis and strengthens skeletal structure
Performance Benefits
- Enhances vertical jump height by training the neuromuscular pathways to recruit muscle fibers more effectively
- Improves acceleration and sprint performance by developing explosive power
- Increases reactive strength and rate of force development, crucial for sports performance
Unique Benefits
- Simultaneously develops coordination, balance, and power in a single exercise
- Excels at bridging the gap between strength training and sports-specific movements, making it ideal for athletes
Muscles Worked
Primary Muscles
- Quadriceps: Primary extensors of the knee, crucial for both the countermovement and propulsion phases
- Glutes: Provide hip extension force, especially during the explosive upward phase
- Calves: Responsible for ankle plantar flexion during the final push-off
Secondary Muscles
- Hamstrings: Act as stabilizers during landing and assist with hip extension
- Core muscles: Maintain torso position throughout the movement
- Shoulder muscles: Assist with arm swing to maximize jump height
Prerequisites
Prerequisites
Equipment Needed:
None (Bodyweight)
Physical Requirements
- Adequate ankle, knee, and hip mobility to perform a proper squat
- Sufficient lower body strength to control the landing phase
- Basic coordination and body awareness
Prior Knowledge
- Air squats should be mastered first to ensure proper hip hinge mechanics
- Understanding of proper landing mechanics to reduce impact forces
Execution
Execution
Starting Position
- Stand with feet shoulder-width apart, weight evenly distributed
- Arms relaxed at sides
- Chest up, shoulders back, spine neutral
- Slight bend in knees (athletic stance)
Movement Pattern
- From standing position, rapidly drop into a quarter-squat position by flexing hips, knees, and ankles while swinging arms back
- Without pausing at the bottom, immediately reverse direction by extending hips, knees, and ankles
- Explosively drive upward, swinging arms forward and up to gain maximum height
- Fully extend body at top of jump with arms overhead
- Land softly by bending knees and hips to absorb force, returning to starting position
Form Cues
- Maintain a neutral spine throughout the movement
- Use arm swing to increase jump height and coordinate upper and lower body
- Land softly on the balls of feet first, then roll to midfoot, bending knees to absorb impact
- Focus on the rapid transition from downward to upward movement
Safety
Safety
Common Mistakes
Insufficient countermovement depth
What it looks like: Barely bending knees before jumping
Why it's problematic: Reduces power output by limiting stretch-shortening cycle engagement
How to correct it: Focus on a controlled, deliberate countermovement to quarter-squat depth
Landing with straight legs
Looks like: Stiff-legged landing with minimal knee bend
Why it's problematic: Creates excessive impact forces that can damage joints
How to correct: Practice "soft landings" by absorbing force through bent knees and hips
DO NOT PERFORM IF....
- Individuals with existing knee, ankle, or hip injuries should avoid or modify
- Substitute with less impactful exercises for those who are overweight or have poor landing mechanics
Progressions
Progressions
Beginner:
- Simplified version: Counter-squat to calf raise (no jump)
- Key focus points: Learning proper countermovement mechanics and balance
Intermediate:
- Standard execution: Full counter movement jump with proper landing mechanics
- Additional elements: Focus on increasing height and reducing ground contact time
Advanced:
- Single-leg counter movement jumps
Pro Tips
Pro Tips
Technical Mastery
- Focus on "triple extension" (ankle, knee, hip) for maximum power output
- Keep the countermovement quick but controlled - avoid "sitting" at the bottom
- Use visual targets to push yourself to jump higher
Programming Tips
- Best used early in a workout when nervous system is fresh
- Optimal sets/reps: 3-5 sets of 5-8 jumps (quality over quantity)
- Incorporate 1-2 times per week with at least 48 hours between sessions
Expert Insights
- Try contrasting sets: Perform a heavy strength movement (like squats) followed immediately by CMJs to take advantage of post-activation potentiation
- Keep track of ground contact time in addition to jump height for a more complete picture of power development
- For athletes, periodize CMJs according to competitive season (higher volume in off-season, lower volume in-season)
