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PLYOMETRICS / REACTIVEbeginner

Countermovement Jump (CMJ)

The standard vertical jump — from standing, dip into a quick countermovement and immediately jump as high as possible with a full arm swing. The CMJ trains the stretch-shortening cycle and whole-body coordination, and it is the reference jump for most vertical-jump testing.

Quads, glutes, calves, coreTest: 3 attempts, best counts Training: 3-4 sets × 4-6 reps
Countermovement jump four-step breakdown: start, dip, extend and land, with a lime-green jump height arrow

Coaching cues

  • 1.Quick dip to about 1/4-1/3 depth — don't pause
  • 2.Swing the arms back, then whip them up at takeoff
  • 3.Extend hips, knees and ankles fully before the feet leave
  • 4.Land softly with knees over toes; reset between reps

Detailed training method

[Steps]1. Stand tall, feet shoulder-width→2. Quick dip to 1/4-1/3 depth→3. Swing arms back, then whip them up→4. Extend hips, knees and ankles fully→5. Land softly and reset [Common Errors]✗ Pausing at the bottom→keep the countermovement continuous ✗ Arms not coordinated→swing down, then up with the jump ✗ Landing stiff→bend hips, knees and ankles to absorb [Progressions]Bodyweight CMJ→CMJ with a pause landing→repeated CMJ (2-3 in a row)→weighted-vest CMJ [Jump-Specific]The standard vertical-jump test and a great speed-end plyometric; maximal height on every rep is the goal

Aim for maximal height on every rep; stop the set when jump height visibly drops

Related calculators

Vertical Jump Height CalculatorCMJ Power Calculator (Sayers, Harman & Lewis)Vertical Jump Norms Calculator (Percentile by Sport & Sex)

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Box Jump

The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training

Depth Drop

The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds

Single-Leg Landing Control

The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds

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