This is the video after I have done all the keyframes and most of the filling.
In the end I decided not to go with the explosion as I felt like that would take to long. Instead I went with him destroying the floor and also added a steam/ wind effect to make it look a bit cooler.
I think it is rather smooth and also I thought that the smear frames in him coming down worked well so that it looks like a very fast drop. I now need to add the character over the top and if I have enough time add a bit of colour.