Explosive power · Jumps · Intermediate · ~4 min
Countermovement jump to stick
Uses the stretch-shortening cycle like a jump smash take-off, with a disciplined landing.
▶ Countermovement Jumps ⚡Explosive & Fast! — d'Arnaud Athletics (YouTube)
More videos: Understanding the Countermovement Jump (CMJ) with ForceDecks (VALD Performance) · Counter movement jump (MikeMitchellProspect)
Prescription3 × 4 reps · rest 1:30
EquipmentNo equipment
ImpactHigh
FormatSolo
Starting position
Stand tall, feet hip width.
How to do it
- Dip quickly with an arm swing.
- Jump up as high as possible.
- Land softly and hold the landing for 2 seconds.
Technique cues
- Quick dip, big jump
- Stick the landing
Common mistakes
- Slow, deep dip
- Collapsing on landing
Easier
Squat jump or Drop and stick landing.
Harder
Single-leg landing from a small jump.
Safety
- High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.