- Monday–Friday: 9:00–17:00
A ballistic plate-jump exercise combining squat mechanics, overhead plate movement and lateral foot speed-strength.
Place two agility rings slightly wider than shoulder width and step inside. Hold the plate close to the body, then drop into a squat while lowering the plate between the legs with the arms extended.
Explosively jump upward with both feet, bring the feet together between the rings and raise the plate overhead. Hold for one second, then jump back into the rings, descend into the squat and lower the plate between the legs while looking down during landing.
Jump with both feet simultaneously; prioritize maximum-height explosiveness and maintain balance by landing consistently inside and between the agility rings.
Moving backward or forward; jumping at sub-maximal height; landing outside the agility rings.
Equipment: 2 agility rings · 10–45 lb plate
Degree of difficulty: 1
Explore Diagonal Lunge to Plate Blocks and Plate Blocks II for related movement variations. The exact exercise description and progression context are in Advanced Concepts of Strength & Conditioning for Tennis. For full sessions, see the tennis conditioning workouts. Match the exercise level and equipment to your technique and training background.
