反向跳 Countermovement Jump
跳躍爆發力 Jump Power 新手適合 Beginner OK
研究排名 Research Rankings
跳躍爆發力 Jump Power
#3
爆發力 Power
增強式訓練的基礎動作，多項統合分析顯示中到大效果量。可作為訓練動作也是評估指標 Fundamental plyometric exercise with moderate-to-large effects in meta-analyses (g=0.59-0.77). Serves as both training exercise and assessment tool
舉重爆發力 Lift Power
#3
爆發力 Power
CMJ表現（V0、Pmax）與舉重成績及爆發力顯著相關，是評估與訓練高速輸出的工具。 CMJ output (V0, Pmax) correlates significantly with weightlifting performance and power, useful for training and assessing high-velocity output.
借力風險 Compensation Risk
低 Low
疲勞時依賴手臂擺動產生動量 Relies on arm swing momentum when fatigued
新手建議 Beginner Tips
先練習原地垂直跳，再加反向動作 Practice vertical jump first, then add countermovement