ASSESSMENT

CMJ vs Squat Jump: The Simplest Jump Bottleneck Test

The difference between your countermovement jump and squat jump reveals whether strength or elastic use is your limiting factor.

August 5, 20266 min read

Two jumps, one number that tells you where to train. The comparison between the squat jump (SJ) and countermovement jump (CMJ) is the simplest bottleneck diagnostic in jump training — and you can run it with a tape measure.

What each jump measures

The squat jump starts from a static half-squat and measures pure concentric ability — how much force your legs can produce from a dead stop. The countermovement jump adds a dip, which recruits the stretch-shortening cycle, measuring concentric ability plus elastic contribution.

The 10–20% rule

For most athletes the CMJ is 10–20% higher than the SJ. That gap is your elastic contribution. The number only becomes useful when you compare it against that normal band.

What your difference means

Interpretation is directionally simple:

Large difference (over 20% of CMJ): strong elasticity but relatively weak concentric strength → prioritize max strength work.
Small difference (under 10% of CMJ): strength reserve exists but is not being used → prioritize plyometric and SSC work.

Test it cleanly

Use the same jump mat or video protocol for both tests, rest 2–3 minutes between attempts, and take the best of three. A standardized assessment that includes both jumps tells you which direction to push without guessing.

Key takeaways

SJ measures concentric strength; CMJ adds the SSC contribution.
A normal CMJ−SJ gap is 10–20% of CMJ.
Big gap → train strength. Small gap → train plyometrics.

References

Van Hooren & Zolotarjova (2017) Sports Med
Bobbert et al. (1996) Med Sci Sports Exerc

Start Assessment View Sample Report

Keep reading

TRAINING PROGRESS