@iamcoachleroy: Can you create power from zero? This isn’t a jump, it’s actually a power audit. Kneeling squat jumps strip momentum away and force you to produce force from nothing. Here’s the setup 👇🏼
Start on the shins.
Top of the feet flat on the floor.
No toes to cheat with. From there:
👉🏼 Violent hip thrust forward - think hips through, glutes snap.
👉🏼 Stay long for a split second.
👉🏼 Then pull the feet through fast and land in an active squat.
(Muscles on, knees out and ready to move) That moment right there?
That’s pure, raw core to extremity power. Why I use this for fighters: Fighters don’t get time to load, they explode from awkward, grounded, compromised positions often. This drill teaches you to turn tension into movement instantly. How I program it: I rarely do this on its own either, I love to use it as a primer or inside contrast work. Variations I love👇🏼
- Kneeling squat jump to vertical jump
- Kneeling squat jump to sprint
- Kneeling squat jump to med ball throw - kneeling squat jump to lateral burst 
- Kneeling squat jump to broad jump - Kneeling squat jump into paused squat Keep reps low, with max effort and full focus. Think 2-4 reps, rest just enough to stay explosive. This isn’t just fancy looking fun or simple conditioning, I’m using it to teach the nervous system how to turn on. Power also doesn’t come from doing more, it comes from doing the right things with effort. 🔥 Give it a save, try it, then tell me how explosive you felt after. #performance #fighter #strengthandconditioning #muaythai #gym

Leroy Saunders

Open In TikTok:

Region: TH

Tuesday 06 January 2026 00:12:58 GMT