When it comes to optimising jump height and overall performance in trampoline gymnastics, understanding the role of different jump types is essential. The countermovement jump (CMJ), squat jump and reactive jump each contribute uniquely to an athlete’s physical development and are key elements in an effective training programme.

The countermovement jump (CMJ) is widely regarded as the most effective determinant of jump height and overall power production in trampoline gymnastics. During a CMJ, the athlete performs a rapid downward motion (eccentric phase) immediately followed by an upward motion (concentric phase). This movement utilises the stretch-shortening cycle (SSC), which allows muscles and tendons to store elastic energy during the pre-stretch and release it during the subsequent contraction, leading to a more powerful jump.

Research has shown that the SSC utilised in the CMJ enhances force production and improves jump height more effectively than other types of jumps. The downward momentum created by the countermovement increases the force output, which ultimately translates to higher jumps and better performance (1) (2). Additionally, the CMJ provides insight into an athlete’s lower-body power and is commonly used to assess overall explosive strength and neuromuscular readiness (3)

The squat jump, on the other hand, focuses primarily on concentric force production. Unlike the CMJ, the squat jump begins from a static position without the benefit of a preceding eccentric motion. This means the athlete must generate all the force needed for the jump concentrically from the muscles, without the added elastic energy from the SSC.

Although the squat jump may not result in the same jump height as a CMJ, it is crucial for developing pure concentric strength and power in the lower limbs. Training squat jumps helps athletes build foundational force production capabilities, which are necessary for overall lower-body strength and the ability to generate force from a static position (4)

The third type of jump, reactive jumps, focuses on tendon stiffness and improving the efficiency of force transfer through the kinetic chain. Reactive jumps are crucial for improving an athlete’s ability to produce rapid, explosive movements by increasing the stiffness of the tendons, particularly in the lower limbs (5). This stiffness allows for more efficient transfer of force, enabling gymnasts to maintain height during routines.

When performing reactive jumps, the focus is on minimal ground contact time, which trains the neuromuscular system to activate more rapidly. This type of training not only aids in developing power but also contributes to greater resilience and reduced risk of injury by improving the tendons’ capacity to withstand repetitive loading.

By incorporating all three types of jumps—CMJs, squat jumps, and reactive jumps—into a trampoline gymnast’s training programme, coaches can ensure a well-rounded development of strength, power and rigidity. Each jump type addresses different aspects of athletic performance and together they create a strong foundation for improving jump height, stability and stiffness during trampoline routines.

Understanding the unique benefits of each jump type allows coaches to tailor training sessions based on the athlete’s individual needs, thereby enhancing their performance and helping them reach new heights.