Jumping is synonymous with track and field as well as sports with a ball. It also plays a large role in powerlifting, especially olympic weightlifting. Jumping is about explosive power – but what is explosive power?

According to the definition by Tidow (1990), explosive power or strength is the ability to rapidly increase force – the steeper the increase of strength in time, the greater the explosive strength.” – Louie Simmons, Westside Barbell.

One of the best ways for athletes of all ages interested in increasing their explosiveness is training with kneeling jumps. Kneeling jumps begin on the knees in a tall, kneeling position.

From the knees, load the hips by lowering them while simultaneously lowering the hands. Drive the hands and hips as quickly as possible in the vertical and horizontal planes. From there, land in a squat. This movement will train violent hip extension, which translates to power for performance in any sport.

Try them today with 3-5 reps for 4 Rounds. They’re especially effective when trained after a heavy squat, deadlift, or clean. Train Explosive.