Throwers from the Texas A&M track team train with Allen Kinley, the director of strength
for Olympic and team sports. Allen describes proper technique in order to execute the plate jump properly to avoid injury and maximize lower body speed.
Allen Kinley (Director of Strength and Conditioning):
Plate jump is another plyometric very similar to jumping on the boxes with the exception that we are going to try and do a squat jump in place. We can do that with body weight, today we did it with our plates in order to create an overload.
Maintaining good posture throughout the lift, keeping your back straight, stomach tight, good core posture as you do the lift. The landing is critical that you try and cushion your landing as much as possible so you don't end up with a joint injury from pounding your joints. Anywhere for sets from three to five and reps from five to ten.