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Exercise Lab

Vertical Jump - Counter Movement

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Abs & Core
  • Hips & Buttocks
  • Legs
  • Shoulders

Purposes

  • Increases power in hips and legs.
  • Also increases power in torso, shoulders and arms.

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Description

  • Stand with your feet at shoulder width and raise your hands straight up.
  • Dip your legs, drop you hands and pull your elbows back.
  • Immediately jump and reach your hands up as high as you can.
  • When you land, absorb the impact by bending your legs and dropping your hands.

ProTip

  • The transition from the dip to the jump should be quick and abrupt.

Mistakes

  • Pausing at the bottom of the dip.
  • Letting the knees cave in during the landing.
  • Landing too hard and abrupt (instead of bending the legs to absorb).