Countermovement Jumps

Instructions

1. Stand tall with your feet about hip-width apart.

2. Begin by bending your knees and hips into a quick dip. This is the countermovement.

3. Let your hips move back slightly as you dip down.

4. Immediately reverse direction and push forcefully through both feet to jump straight up.

5. Use your arms naturally if your program allows it.

6. Land softly on both feet with your knees bent slightly to absorb the impact.

7. As soon as you land and regain control, go right into the next countermovement.

8. Continue repeating the jump pattern for the full set with a steady rhythm.

9. Focus on keeping each jump controlled and each landing quiet.

Common Compensations

• Do not let your knees cave inward during the dip or landing.

• Do not land stiff-legged.

• Do not let your chest collapse too far forward during the countermovement.

• Do not pause too long between reps if the goal is repeated reactive jumping.

• Do not jump so high that you lose control of the landing.

• Do not slam into the floor.

Extra Info

• You should feel this mostly in the quads, glutes, calves, and core.

• You may also feel your arms helping contribute to the rhythm and power of the jump.

• The goal is a quick dip followed by an explosive jump and a controlled landing.

• You should not feel sharp pain in the knees, ankles, hips, or low back.