掌握反向跳跃 (CMJ)：技巧、见解和表现技巧

The Countermovement Jump (CMJ) is a cornerstone of sports science and athletic training, offering insights into explosive power, neuromuscular efficiency, and fatigue management. It’s more than just a test—it’s a tool that helps athletes evaluate and improve performance. In this blog, we’ll delve deep into the CMJ, exploring its purpose, execution, and how it compares to other jump tests. We’ll also provide practical tips for improving CMJ scores and discuss how tools like 斯普莱夫特 can revolutionize the way you measure and optimize performance.

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Understanding the Countermovement Jump (CMJ)

What Does the CMJ Test Measure?

The CMJ test is designed to measure explosive lower-body power and neuromuscular efficiency. Specifically, it assesses the ability of your muscles to store and release elastic energy during the stretch-shortening cycle (SSC). In simpler terms, it evaluates how efficiently your muscles transition from an eccentric (lengthening) phase to a concentric (shortening) phase during a jump.

The test records two key metrics:

• Jump height: The maximum height achieved during the jump.
• Contraction time: The time before take-off when the athlete applies force.

Using tools like Spleeft, athletes can track additional metrics like peak velocity and RSI-Mod, which provide a deeper understanding of performance trends and fatigue levels over time.

What Is the CMJ, and What Is It Used For?

这 反向跳跃（CMJ） is a vertical jump where the athlete begins from a standing position, performs a quick downward movement (countermovement, eccentric phase), and then explodes upward as high as possible. This jump is widely used in sports and fitness because it mimics the dynamic, explosive movements required in activities like sprinting, cutting, and jumping.

So, what is the CMJ and what is it used for? It’s primarily used to:

1. Evaluate athletic performance: Higher CMJ scores often correlate with improved strength, speed, and agility.
2. Monitor fatigue: Fluctuations in jump height and ground contact time can indicate recovery status and readiness for training.
3. Guide training programs: CMJ results help coaches tailor strength and plyometric exercises to an athlete’s specific needs.

With Spleeft’s advanced metrics, you can monitor your CMJ progress over time, ensuring your training is effective and tailored to your goals.

What Are Jumps With Countermovement?

Jumps with countermovement involve a quick dip (or downward motion) before the explosive upward phase. This motion activates the stretch-shortening cycle, allowing for greater force production. Examples include:

• 中枢神经系统: The classic countermovement jump.
• 深度跳跃: Stepping off a box before jumping.

These jumps are more effective than static jumps for building power because they utilize stored elastic energy in the muscles and tendons.

Performing the Countermovement Jump

How Do You Perform a Countermovement Jump?

Wondering how to do the CMJ? It’s straightforward but requires proper form for accurate results:

1. Stand upright with feet shoulder-width apart.
2. 将双手放在臀部上（以消除手臂的动量，确保测试准确性）。
3. Perform a quick dip by bending your knees and hips slightly.
4. 不停顿，尽可能有力地向上爆发。
5. 轻轻落地，弯曲膝盖吸收冲击力。

To ensure accuracy, the jump should be performed on a force platform or measured with a tool like Spleeft, which provides precise metrics like jump height, contraction time, and peak velocity.

How Is the CMJ Test Performed?

Performing the Countermovement Jump (CMJ) test is relatively simple but requires precision and the right tools to obtain accurate measurements. The test follows a systematic process to ensure consistent results:

1. Prepare the Environment: Use a force platform, motion capture system, or an app like 斯普莱夫特 to track metrics such as jump height, ground contact time, and velocity. Ensure the surface is even and safe for jumping.
2. Warm-Up: Perform dynamic stretches and mobility exercises to prepare your muscles and joints for explosive movement.
3. Positioning: Stand upright with your feet shoulder-width apart and your hands on your hips (to eliminate arm momentum).
4. Countermovement Phase: Perform a quick downward movement by bending your knees and hips slightly.
5. Explosive Jump: Immediately explode upward as high as possible, extending your knees, hips, and ankles fully.
6. 降落: Land softly with your knees bent to absorb the impact, maintaining balance and control.

使用 斯普莱夫特, you can instantly measure metrics like RSI-Mod, jump height, and peak velocity, making it easier to monitor your progress and identify areas for improvement.

Interpreting CMJ Results

What Is a Good Height for the CMJ?

A good CMJ height varies depending on factors like age, gender, and athletic ability. For example:

• Recreational athletes: A jump height of 30-40 cm (12-16 inches) is considered average.
• Elite athletes: A jump height of 50-60 cm (20-24 inches) is common, with some exceeding 70 cm (28 inches).

For athletes aiming to compete at higher levels, tools like Spleeft can help identify areas for improvement by analyzing velocity and RSI-Mod, ensuring training efforts translate into better results.

How Many CM Is Normal to Jump?

For most people, a normal jump height ranges from:

• Recreational Athletes: 30-40 cm (12-16 inches).
• Advanced Athletes: 50-60 cm (20-24 inches).
• Elite Athletes: 70+ cm (28+ inches).

Understanding these benchmarks can help you set realistic goals and track progress. Spleeft’s jump height metrics provide a reliable way to compare your results to these averages.

What Is a Good Score in Vertical Jump?

A good score in vertical jump varies by sport and fitness level:

• Recreational: 15-20 inches (38-50 cm) is respectable.
• Advanced: 20-28 inches (50-71 cm) is strong.
• Elite: Over 30 inches (76 cm) is outstanding.

For athletes, a higher vertical jump is often associated with better performance in sports requiring explosive movements, such as basketball or volleyball.

Improving CMJ Performance

How to Improve Your CMJ Score

Improving your CMJ score requires a combination of strength, power, and technique training. Here are some proven methods to boost your performance:

1. 力量训练: Focus on lower-body exercises like squats, deadlifts, and lunges to build the foundational strength needed for explosive jumps.
2. 增强式训练: Incorporate exercises like box jumps, depth jumps, and bounding to enhance your stretch-shortening cycle.
3. Velocity Training: Use tools like Spleeft to monitor barbell velocity and ensure you’re lifting with maximum power.
4. 核心稳定性: A strong core helps transfer energy efficiently, improving jump mechanics.
5. Recovery: Adequate sleep, nutrition, and recovery sessions are crucial for maximizing gains.

Tracking progress with Spleeft ensures that every training session contributes to your goal of improving your CMJ score.

How to Improve CMJ Performance

Improving your CMJ score requires focused training in strength, power, and technique. Here are actionable tips to boost your performance:

1. 力量训练: Build foundational strength with exercises like squats, deadlifts, and Bulgarian split squats.
2. Plyometric Exercises: Incorporate drills like box jumps, depth jumps, and single-leg hops to enhance explosive power.
3. Velocity Training: Use tools like Spleeft to track barbell velocity during lifts and optimize your force-velocity curve.
4. 核心稳定性: Strengthen your core with planks, hanging leg raises, and anti-rotation exercises to improve energy transfer during jumps.
5. Flexibility and Mobility: Include stretches for your hips, hamstrings, and calves to maximize jump mechanics.
6. Recovery: Ensure proper sleep, hydration, and nutrition to allow your muscles to recover and adapt.

How to Improve Jump Height

To improve your jump height:

1. Strengthen Your Legs: Focus on squats, deadlifts, and Bulgarian split squats.
2. Add Explosive Drills: Incorporate plyometric exercises like depth jumps and bounding.
3. Track Progress: Use Spleeft to measure your jump height, ground contact time, and velocity.

What Exercises Increase Vertical Jump?

To improve your vertical jump, focus on exercises that build strength, power, and coordination:

• 力量训练: Squats, deadlifts, and hip thrusts to develop lower-body strength.
• 增强式训练: Box jumps, depth jumps, and bounding drills to improve explosiveness.
• Core Work: Planks and anti-rotation exercises to stabilize your body during jumps.
• Mobility Drills: Stretching and dynamic warm-ups to enhance joint flexibility.

Tracking your progress with Spleeft ensures every exercise contributes effectively to your jump goals.

The Science Behind the CMJ

What Muscles Are Used in the CMJ?

这 反向跳跃（CMJ） primarily targets lower-body muscles, but it also engages the core and upper body for stabilization. Key muscles involved include:

• Quadriceps: Provide power during the upward phase.
• Glutes: Drive hip extension for explosive takeoff.
• Hamstrings: Assist in hip extension and knee flexion.
• Calves: Contribute to ankle extension and propulsion.
• Core: Stabilizes the body during the jump and landing.

Understanding which muscles are activated during the CMJ can help athletes design targeted strength and conditioning programs to maximize their performance.

What Does the Vertical Jump Test Measure?

Similar to the CMJ, the vertical jump test measures 爆发力. However, it often includes arm swing and other factors that influence jump height. The test typically evaluates:

• Max jump height: Including the contribution of arm momentum.
• 爆发力: How quickly you can generate force.

For athletes focusing solely on lower-body power, the CMJ provides a more controlled and accurate assessment. Spleeft tracks both vertical jump and CMJ metrics, offering a complete picture of your performance.

How to Calculate Vertical Jump

计算你的 垂直跳跃 requires a few simple steps:

1. Stand next to a wall and reach up to mark your standing reach height.
2. Perform a jump and mark the highest point you can touch.
3. Subtract your standing reach height from your jump height.

For a more precise measurement, use a force platform, motion capture system, or the Spleeft app, which eliminates the guesswork by providing real-time, accurate jump height data.

Vertical Jump Insights and Benchmarks

What Is a Good Vertical Jump?

A good vertical jump depends on the context:

• Recreational athletes: 15-20 inches (38-50 cm) is respectable.
• Collegiate athletes: 20-28 inches (50-71 cm) is strong.
• Elite athletes: Over 30 inches (76 cm) is exceptional.

The addition of arm swing in a vertical jump test typically adds 3-6 inches (7-15 cm) compared to a CMJ, where arm movement is restricted.

What Is a Good Vertical Jump With Hands on Hips?

Performing a vertical jump with hands on hips eliminates arm momentum, isolating lower-body power. A good jump height with hands on hips is about:

• Recreational athletes: 12-15 inches (30-38 cm).
• Advanced athletes: 18-22 inches (46-56 cm).

Using Spleeft, you can track hands-on-hips jump heights to monitor improvements in pure lower-body explosiveness.

What Is the Average Vertical Jump?

这 average vertical jump varies widely:

• General Population: 15-20 inches (38-50 cm).
• Athletes: 20-28 inches (50-71 cm).
• Elite Athletes: Over 30 inches (76 cm).

Your vertical jump can be a reflection of your athleticism and training. Using Spleeft, you can monitor improvements and compare your performance to these benchmarks.

How Much Is a Good Jump?

A good jump depends on your goals and context:

• Recreational Athletes: 30-40 cm (12-16 inches) is solid.
• Competitive Athletes: 50-60 cm (20-24 inches) is excellent.
• Elite Athletes: 70+ cm (28+ inches) is exceptional.

Whether you’re tracking jumps for sports or fitness, using accurate tools like Spleeft ensures you’re measuring and improving effectively.

What Is Considered a High Jump?

A high jump is generally:

• Above Average: Over 20 inches (50 cm) for recreational athletes.
• Elite Level: Over 30 inches (76 cm) for competitive athletes.

Setting a target for a “high jump” can motivate your training. Spleeft helps you track every jump, so you’ll know exactly when you hit your goal.

How High Is Considered a High Jump?

A jump is considered “high” when it significantly exceeds average benchmarks for a specific population or athletic level. Here’s what is generally considered a high jump:

• Recreational Athletes: A jump over 20 inches (50 cm) is impressive.
• Competitive Athletes: A jump exceeding 28 inches (71 cm) is considered high.
• Elite Athletes: Jumps of 35 inches (89 cm) or more are truly exceptional.

High jumps require a combination of strength, power, and technique. Tools like 斯普莱夫特 can help athletes track incremental improvements in their vertical jump and optimize training routines to push their limits further.

What Is the CMJ and What Is It Used For?

这 反向跳跃（CMJ） is a widely used test in sports science and athletic training to measure explosive lower-body power. It involves a rapid downward motion (countermovement) followed by an immediate upward jump, utilizing the 拉伸-缩短循环（SSC） to generate power.

What is the CMJ and what is it used for? The CMJ is used to:

• Assess Performance: Higher jumps correlate with greater strength and power, key attributes for sports like basketball, soccer, and track.
• Monitor Fatigue: Changes in jump height or ground contact time can indicate neuromuscular fatigue or recovery readiness.
• Guide Training: CMJ data helps coaches design personalized strength and plyometric programs.

Spleeft’s real-time tracking makes the CMJ even more effective by offering precise measurements and insights.

What Is a Good Height for the CMJ?

A good CMJ height depends on factors like age, gender, and athletic experience. Here are some benchmarks:

• Recreational Athletes: 30-40 cm (12-16 inches) is average.
• Competitive Athletes: 50-60 cm (20-24 inches) is excellent.
• Elite Athletes: 70+ cm (28+ inches) is exceptional.

Tools like Spleeft help you measure and track your jump height accurately, enabling you to set and achieve realistic goals.

What Does the Vertical Jump Test Measure?

The vertical jump test measures 爆发力 by assessing how high you can jump from a standing position. Metrics include:

• Max Jump Height: The highest point reached during the jump.
• Ground Contact Time: For CMJ-specific tests, this measures how quickly you transition from eccentric to concentric phases.

The vertical jump test complements the CMJ, especially when arm momentum is included. For pure lower-body power, the CMJ is a more controlled and precise alternative.

Comparing Jumps and Records

Who Has the Best Vertical Jump?

Some athletes are famous for their exceptional vertical jumps:

• Michael Jordan: Reportedly had a vertical jump of 46 inches (117 cm).
• Zion Williamson: Known for his explosive 45-inch (114 cm) vertical jump.

While these are extraordinary feats, consistent training and tools like Spleeft can help you maximize your potential, even if you’re not aiming for NBA-level heights.

How Far Does the Average Person Jump in a Standing Long Jump?

这 standing long jump measures explosive power and coordination. Here’s a breakdown of what an average person might achieve:

• General Population: Around 1.5 to 2 meters (4.9 to 6.5 feet).
• Athletes: Between 2.5 to 3 meters (8.2 to 9.8 feet).
• Elite Athletes: Over 3.5 meters (11.5 feet) is exceptional.

Long jump performance depends on explosive power, coordination, and takeoff technique. Training lower-body strength with exercises like squats, hip thrusts, and plyometric drills can significantly improve long jump distances. Using 斯普莱夫特, athletes can track their jump performance and ground contact times, ensuring their efforts are translating into measurable gains.

Techniques for Better Jumping

How to Jump Higher in Height?

Jumping higher requires a combination of physical preparation, proper technique, and consistent training. Here are the key components:

1. 力量训练: Focus on compound lifts like squats, deadlifts, and step-ups to build the power necessary for jumping.
2. Plyometric Drills: Incorporate depth jumps, box jumps, and bounding exercises to enhance the stretch-shortening cycle (SSC).
3. Core Engagement: A strong core stabilizes the body and improves energy transfer during jumps.
4. Mobility Work: Dynamic stretches and exercises to improve hip, knee, and ankle flexibility optimize the jumping range.
5. Technique Refinement: Practice proper takeoff mechanics, ensuring full extension of the ankles, knees, and hips.

Tracking your jump height with 斯普莱夫特 allows you to measure progress in real time, enabling you to fine-tune your training and achieve higher jumps faster.

How to Perform the High Jump Technique

这 high jump is a technical event that requires skill, power, and precision. Here’s how it’s typically performed:

1. Approach Run: Begin with a controlled run, gradually increasing speed as you near the bar.
2. 起飞: Plant your takeoff foot and drive your opposite knee upward while pushing off with full extension.
3. Fosbury Flop: As you clear the bar, arch your back and rotate your body so that your shoulders and head lead, followed by your hips and legs.
4. 降落: Land softly on your back in the designated landing area to minimize impact.

While the high jump is primarily a track and field event, training with a focus on vertical power and coordination—as measured by tools like 斯普莱夫特—can significantly improve your performance.

How Do People Jump Higher?

Jumping higher is a combination of physical conditioning, technique, and the ability to utilize the 拉伸-缩短循环（SSC） effectively. Here’s what the best jumpers focus on:

1. Maximizing Strength: They build lower-body power through squats, lunges, and hip thrusts.
2. Improving Explosiveness: Exercises like depth jumps and box jumps train fast-twitch muscle fibers.
3. Refining Technique: Perfecting the timing of the countermovement and takeoff is key to optimizing jump height.
4. Tracking Metrics: Using tools like 斯普莱夫特 to measure jump height, peak velocity, and RSI-Mod ensures consistent improvement.

By integrating these strategies into their training, athletes can progressively jump higher and achieve their personal bests.

Conclusion: Unlocking the Power of the Countermovement Jump (CMJ)