The Plate Jacks is a ballistic exercise for beginners to improve energy transfer and neural pathways for explosive shot production, body control and coordination.


Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Plate Jacks Description

Plate Jacks

Plate Jacks

  1. Hold the plate in both hands close to the body
  2. Drop into a squat position thereby lowering the plate between your legs; arms are extended
  3. Explosively jump upwards, move feet together, and raise plate above your head; feet should be between agility rings
  4. Hold for 1 second
  5. Drop down quickly into squat position, and lower plate between the legs
  6. Repeat
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Related Ballistic Exercises

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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