What is a sensible starting dose for the Flying Knee Strike?

Start with 2 sets of 3 to 4 reps per leg, resting fully between reps so every jump is a maximal effort rather than a tired one. You should already have a solid standing vertical jump and a clean standing knee strike before adding the airborne combination of the two.

How do you make the Flying Knee Strike easier or harder?

Scale it down by practicing the standing knee strike without the jump, or the jump without the strike, until each half is solid on its own. Scale it up by adding a raised target such as a pad to strike at height, or adding a short approach step once the standing version is explosive and controlled.

What is the Flying Knee Strike good for?

It builds explosive hip flexion and jump power for combat athletes working close-range striking, and it doubles as a demanding plyometric conditioning tool. It is a poor choice for anyone with knee or hip pain, or without a jump-training base already, since landing a mistimed jump under load is where injuries in this drill happen.

Advanced

Flying Knee Strike

The flying knee launches off one leg and drives the other knee upward at the target while airborne, combining a plyometric jump with a hip-flexion strike. It taxes the quads and calves for the jump and the hip flexors and lower abs to spear the knee up. Drill it for explosive power and combat-specific conditioning once the standing knee is solid.

Equipment: Body Weight
Body part: Abs, Quads
Type: Cardio, Plyometric
Browse by muscle: Rectus Femoris, Gluteus Maximus, Lower Rectus Abdominals

How to do it

1
Start in stance or take a short step to build momentum.
2
Drive off the plant leg and jump upward explosively.
3
Spear the striking knee up toward head height as you rise.
4
Extend the hip of the jumping leg to add height and reach.
5
Keep hands up to guard and protect balance in the air.
6
Land softly on the ball of the foot and reset before the next rep.

Tips

Explode straight up rather than lunging forward off balance.
Point the knee and pull the toe back to strike with the kneecap.
Absorb the landing with soft knees to protect the joints across reps.

Variations

Knee Strike Drill

Common mistakes

The plant leg only half-commits to the jump instead of driving explosively, so the strike arrives at hip height instead of anywhere near the target.
The hands drop to help with balance in the air instead of staying up to guard, leaving the head open for the split second the athlete is airborne.
Some athletes reset immediately into the next rep without a real pause, so fatigue builds fast and the strike height quietly drops rep after rep.
The jumping leg's hip stays flexed instead of extending through the jump, cutting off the extra height and reach that hip extension is supposed to add.
Building momentum with several running steps instead of the short step or stance start the drill calls for turns it into a running knee strike instead of a controlled standing explosion.

Frequently asked

What is a sensible starting dose for the Flying Knee Strike?: Start with 2 sets of 3 to 4 reps per leg, resting fully between reps so every jump is a maximal effort rather than a tired one. You should already have a solid standing vertical jump and a clean standing knee strike before adding the airborne combination of the two.
How do you make the Flying Knee Strike easier or harder?: Scale it down by practicing the standing knee strike without the jump, or the jump without the strike, until each half is solid on its own. Scale it up by adding a raised target such as a pad to strike at height, or adding a short approach step once the standing version is explosive and controlled.
What is the Flying Knee Strike good for?: It builds explosive hip flexion and jump power for combat athletes working close-range striking, and it doubles as a demanding plyometric conditioning tool. It is a poor choice for anyone with knee or hip pain, or without a jump-training base already, since landing a mistimed jump under load is where injuries in this drill happen.

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