The countermovement jump is a test we frequently use at Compete. Hawkins Dynamic states “the countermovement jump (CMJ) is an excellent movement for evaluating athletes in several scenarios. Not only is it easy to measure, but athletes from almost every sport incorporate CMJ mechanics—either fully or partially—in training and competition.” At Compete we use the Hawkins Dynamic Force Plates to evaluate athletes’ jumps. The CMJ is different from the vertical jump as the athlete must always keep their hands on their hips. This takes out the momentum created by the upper body and gives us a better look at just the lower body metrics. Typically CMJ jump height will be significantly lower than a vertical jump.
We focus on the following metrics in our testing to see how athletes improve.
- Jump height: this test is indicative of lower body strength and power
- Takeoff velocity: this tests how quickly you can jump
- L/R landing force: this metric looks at whether your landing with your weight dispersed evenly
These metrics give Athletic Trainers and Strength Coaches the objective data to see improvements or lack of improvements. This allows professionals to better devise a program that will help you meet your goals. Jump height is important as most sports require strength and power to perform. Takeoff velocity shows how quickly you can move which is important whether you are a basketball player trying to get a rebound and getting up quicker than your opponent or a figure skater who needs to get in the air quicker to complete rotations before landing on the ice. L/R landing force can reveal an asymmetry in either mechanics or strength and can show signs that a previous injury has not fully healed.
Though testing should not be the end all be all, it does give us some objective data on how you are improving. There are times we don’t expect improvement and at times it’s ok to see a step backwards. Factors such as volume of practice and games, nutrition, sleep, and injury can lead to a decrease in metrics. These just help professionals make decisions to assist you in competing at your best.