With the right training anyone can launch themselves off the ground and through the air, or water...

MMA fighters rarely go airborne by their own choice. It’s more common to see a fighter sail through space as the result of a perfectly-timed throw or a Nate Marquardt-on-Demian Maia-style counter punch.

But the ability to jump high isn’t reserved solely for sports such as basketball and soccer. 

Jumping is all about explosive strength, something no fighter should underestimate the importance of. Look no further than Georges St Pierre’s lightning-fast takedowns or ‘Shogun’ Rua’s KO power for perfect examples of it in action.

Explosive strength is all about driving through the floor as hard as you can to generate force. When that force is properly directed, it can become an unstoppable double leg or a lights-out right hand. 

You’ve seen GSP clearing chest-high hurdles and witnessed BJ Penn jumping out of a swimming pool, so here are a few tips on how to develop the explosive strength required to match these super athletes. 

1) Get strong first

Some people seem naturally springy, but we all benefit from a good strength-to-bodyweight ratio. The key is to use heavy weighted exercises such as jump squats with a barbell to develop strength in the legs, so that propelling the weight of your body becomes easier.

The back squat is a staple strength-training move and it’s not uncommon for good athletes to lift over twice their own bodyweight.

2) Double up

Pairing a big, heavy strength move like the squat with an explosive movement such as a box-jump is a sure-fire way to get a Superman-style takeoff. Perform five reps of a heavy back squat and immediately follow it with five jumps onto a solid platform.

Your body will feel immeasurably lighter compared to when you were under the bar and you’ll fly up onto the box as a result. 

3) Conquer your fears

Many athletes struggle when told to jump up onto a box.

They often envision tripping and inuring themselves, even when the goal is easily attainable. Overcome mental blocks by progressively jumping onto higher targets. The first time you’re confronted with a forty-inch high box you may well balk at the idea of landing on it safely, but by working up to it in stages you’ll find that it’s easier than you thought.

4) It’s all about the technique

Watching ‘The Prodigy’ jump out of three feet of water and onto the side of a pool might seem a stunning display of power, but just like Penn’s fighting style, much of it relies on good technique. They key is to practice the movement until it becomes smooth and seamless.

Starting in a strong stance, dip slightly and drive back up as hard as you can. As you begin to reach the apex of your jump, pull the knees up high and land with both feet on the target. Repeat over and over and it won’t be long before you have your own pool-jumping video on YouTube!