Plyometric and ballistic exercise
Trap Bar Jump
Get a loaded triple-extension stimulus with a fraction of the coaching cost of a clean.
- Equipment
- Trap bar, plates
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Trap bar loaded to roughly 10 to 30% of bodyweight, standing in the centre.
How to do it
- Set a neutral spine, then jump as high as you can and absorb the landing with soft knees.
- Keep the load light enough that the bar genuinely leaves the floor fast - if the jump looks slow, take weight off.
- Do 3 to 5 sets of 3 reps with full recovery.
- This is the pragmatic substitute when a squad cannot invest the hours the Olympic lifts demand.
Coaching cues
- Neutral spine, full triple extension
- Absorb the landing with soft knees
- Light enough to move fast
Common mistakes
- Loading it so heavy it becomes a slow jump squat, which defeats the point
- Landing stiff-legged
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | 10 to 30% of bodyweight | 3 to 5 | 3 | 2.5 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Loaded Jump SquatExpress lower-body power under light external load.
- Depth JumpBuild top-end reactive strength through a fast stretch-shortening cycle.
- Hurdle HopBuild reactive strength and ankle stiffness for repeated cutting.
- Medicine Ball SlamExpress maximal whole-body intent safely with almost no technical demand.
- Medicine Ball Rotational ThrowBuild rotational power for passing, fending and rotating in the tackle.
- Medicine Ball Chest PassBuild upper-body pushing power for the fend and initial contact.