Trap Bar Jump
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Trap Bar
Primary muscle group
Gluteus Maximus, Quadriceps, Hamstrings
Secondary muscle groups
Erector Spinae, Gastrocnemius, Grip
Movement pattern
Loaded Vertical Jump
Training goal
Power, Explosiveness
Sport
General Athletic Development, Basketball, Football, MMA, Olympic Weightlifting
Overview
Purpose. Develop rate of force development and peak power in a loaded triple-extension pattern.
How it fits the system. An intermediate-level loaded vertical jump entry in the Power section, programmed to develop power, explosiveness. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Quadriceps, Hamstrings
Secondary muscles
Erector Spinae, Gastrocnemius, Grip
Movement pattern
Loaded Vertical Jump
Equipment
Trap Bar
Difficulty
Intermediate
How to Perform
1. Load a trap bar with a light to moderate weight and stand tall inside it.2. Grip the handles, brace the trunk and set the chest up with the arms straight.3. Dip quickly to around a quarter-squat depth without pausing at the bottom.4. Extend the hips, knees and ankles to jump, keeping the bar close to the body.5. Land softly with the knees bent, then reset your position before the next repetition.
Coaching Cues
Get long fast; drive the floor down; land quietly and reset every rep.
Common Mistakes
Loading too heavy so the jump becomes a slow pull; not resetting between reps; landing with locked knees.
Progressions & Regressions
Progressions
add load while monitoring peak velocity; progress toward single-leg loaded jumps.
Regressions
unloaded countermovement jump or dumbbell jump.
When to Use It
When to use
early in a session after the warm-up, before fatiguing work.
When not to use
with athletes who cannot yet land competently, or on days with high sprint volume.
Programming
3 to 5 sets of 3 to 5 repetitions at loads that keep peak velocity above roughly 90 percent of the unloaded value.
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