Which drop jump technique is most effective at enhancing countermovement jump ability, “countermovement” drop jump or “bounce” drop jump?

Abstract The drop jump is a popular form of plyometric exercise often undertaken to enhance countermovement jump ability (jump height). Despite its popularity the effects of drop jump training on countermovement jump height are often inconsistent. Such inconsistencies may be as a result of differences in the drop jump technique being employed. Two recognised forms of drop jump are the "countermovement" drop jump and the "bounce" drop jump and the current study examined the effects of eight weeks of training with these drop jump techniques on countermovement jump height. Methods: A kinetic and kinematic analysis of each participant's countermovement jump, bounce- and countermovement drop jumps was undertaken prior to training. Participants were then randomly assigned to a bounce drop jump training group (n = 34), a countermovement drop jump training group (n = 35) or a control group (n = 34). Changes in jump height were examined following training. Results: The countermovement drop jump training group increased their countermovement jump height by 2.9 cm (6%), which was a significant change (P < 0.05) in comparison to that experienced by the bounce drop jump (-0.2 cm, -0.4%) and the control group (-0.1 cm, 0.2%). Conclusion: The countermovement drop jump may be more effective than the bounce drop jump at enhancing countermovement jump height.