Slow countermovement — no SSC benefit
A slow dip eliminates the elastic energy that makes the CMJ powerful.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Countermovement Jump (CMJ)
Coaching cues
- Stand still; quickly dip and drive up — use the stretch-shortening cycle
- Arms swing down then up to assist the jump
- Land softly; absorb through the hips
- Fundamental test of lower body power and elastic energy utilization
Common faults 2
Knees cave on landing
Valgus on the CMJ landing under maximal jump force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗