Snapshot of Takeaway Points
- Always progress your training
- Don’t go straight for hardest exercise
- Don’t use the bar on back variation
Why Use Kneeling Jumps?
Not everyone is lucky enough to have a plethora of training equipment so the kneeling jump offers a solution to this. Although I have included a box and hurdles, you could simply skip this step should you not have access to them.
It requires great explosivity but also minimises eccentric loading. Many plyometric movements have a high force amortisation phase, and quite rightly. What I see too often though, and in essence the reason for the article, is people don’t progress into these higher impact options. They go straight for the sexy instead of being sensible. Easier to get away with if you’re a young whipper snapper. If you’re older and de-conditioned then it’ll catch up with you.
I haven’t included the variation with the barbell on the back on purpose. I think this variation is moronic as it doesn’t offer an option to bail out on the movement if necessary, thus increasing the likelihood of a viral gym fail video and possible injury. I prefer to progress clients through more neurologically challenging movements. A back squat jump by itself would offer a better option to the kneeling jump with barbell on back.
First Variable for Progression
Kneeling Jump with Countermovement
Kneeling Jump without Countermovement
Second Variable for Progression
Shoulder Width Landing
Wide Stance Landing
7 Exercises in Order of Progression
Land to Mats
To Feet then To Box
To Feet then To Vertical
To Feet then To Broad
To Feet then To Hurdle
To Barbell Clean
To Barbell Snatch
I have a systemised progression, and therefore regression, for every body part. Whether it be the lower trap or plyometrics, it is important to understand what exercise does exactly what and when it should be implemented.
WP 1 Modules offer the implementation of this skill set.