CMJ Fatigue Corrective Block (15–20 Minutes)

Goal: Restore power output, improve force production under fatigue, and reinforce efficient jump mechanics

When to Use

• ↓ CMJ height

• ↓ Peak force / RFD

• Slower movement under load

• End-of-session fatigue drop-off

Block Structure

• Low volume, high quality

• Full recovery between sets (45–90 sec)

• Focus on intent + speed

1. Low-Intensity Reset Jumps – 2 x 3 reps

• Submax effort (~70%)

• Smooth dip → controlled jump

• Stick landing and stabilize

Focus: Re-pattern mechanics without fatigue

2. Countermovement Jump (Reactive) – 3 x 3 reps

• Fast dip → explode immediately

• Max intent on every rep

• Full reset between reps

Focus: Restore elasticity + reactive strength

3. Assisted Jumps (Band or Hands) – 2 x 4 reps

• Use band or slight assistance

• Move faster than normal

• Max speed off the ground

Focus: Re-train nervous system for speed

4. Med Ball Scoop Toss (Vertical or Forward) – 3 x 4 reps

• Load hips → explode

• Transfer force quickly

• Full effort each rep

Focus: Power output without excessive fatigue

5. Isometric Split Squat Hold – 2 x 20 sec each side

• Front leg loaded

• Chest tall, knee over toe

• Stay stable and controlled

Focus: Maintain force production + reduce asymmetry

6. Pogo Jumps (Low Amplitude) – 2 x 10 reps

• Quick, stiff contacts

• Minimal knee bend

• Stay reactive

Focus: Rebuild lower-leg stiffness and rhythm

Optional Finisher (If Needed)

Contrast CMJ – 2 x 2 reps

• One loaded or resisted rep → one max jump

• Full recovery

Coaching Notes

• Stop if jump quality drops further

• Prioritize speed over volume

• Keep total contacts low (~30–40)

• Best used:

  • After throwing (low fatigue window), or

  • On lighter training days

Expected Outcome

• Improved jump height consistency

• Better force output late in sessions

• Reduced fatigue-related drop-offs in performance