The Kneeling Jump to Broad Jump: Building Explosive Power for Athletes

The kneeling jump to broad jump is an advanced plyometric exercise that develops exceptional lower body power and explosive strength. This unique combination movement particularly benefits wrestlers, sprinters, and other athletes requiring rapid force production from challenging positions.

Watch the video below on how to maximize this exercise.

Exercise Overview and Benefits

This dynamic bodyweight exercise combines two powerful plyometric movements: the kneeling jump and the broad jump. The sequence challenges athletes to generate maximum force from a disadvantaged position, making it especially valuable for combat sports athletes who need to explode from ground positions.

Key benefits include:

• Development of triple extension power
• Enhanced explosive hip drive
• Improved stretch-shortening cycle utilization
• Sport-specific power development for wrestlers
• Advanced plyometric coordination

Proper Form and Technique

Starting Position

Begin in a modified tall kneeling position with these key points:

• Knees on the ground at shoulder-width
• Laces of the feet down (unlike traditional tall kneeling)
• Hips positioned back toward heels
• Torso upright and core engaged

Movement Execution

1. The Kneeling Jump Phase
   • Drive arms upward explosively
   • Quickly bring arms down to create stretch reflex
   • Generate maximum force through hips and legs
   • Land softly on both feet in athletic position
2. The Broad Jump Phase
   • Immediately upon landing from kneeling jump
   • Utilize arm swing for momentum
   • Drive forward explosively
   • Focus on maximum horizontal distance
   • Land softly with athletic absorption

Programming Recommendations

For optimal results, incorporate this exercise into your power development training with the following guidelines:

• Sets: 3-5
• Reps: 3-5 per set
• Rest: Full recovery between sets (2-3 minutes)
• Surface: Perform on a non-slip surface with adequate space
• Progression: Master individual components before combining

Safety Considerations

This is an advanced plyometric exercise that requires:

• Previous experience with basic plyometrics
• Adequate lower body strength
• Good landing mechanics
• Proper movement screening
• Professional supervision for younger or inexperienced athletes

Sport-Specific Applications

While particularly beneficial for wrestlers due to the kneeling position start, this exercise transfers well to multiple sports requiring explosive power production from compromised positions. Sprinters, football players, and other field sport athletes can benefit from the unique power development stimulus this movement provides.

Remember to focus on quality over quantity with this high-intensity plyometric exercise. The rapid transition between the kneeling jump and broad jump should be smooth and controlled, maximizing the stretch-shortening cycle for optimal power development.