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
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