Scissors Jump
Scissors Jump is a plyometric power - airborne lunge-leg switch exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power - airborne lunge-leg switch
Exercise technique
- Lunge
Place one foot forward and lower the rear knee toward the floor.
- Alignment
Keep the front knee over the midline of your foot and your torso upright.
- Preparation
Move your arms backward to prepare for the jump.
- Takeoff
Powerfully extend both legs to jump upward.
- Switch
In the air, move your front leg back and your rear leg forward.
- Land
Land softly in the new lunge stance by bending your hips and knees.
- Continue
Maintain balance as you prepare for the opposite switch.
Key technique points
- Maintain lateral width in your stance.
- Keep your knees tracking with your feet.
- Switch the legs in the air.
- Do not strike your rear knee against the floor.
- Keep your chest upright.
- Reduce the rhythm as you fatigue.
Common mistakes
Tightrope stance
Do not narrow your balance by placing both feet on a single line.
Front knee collapsing inward
Do not let your knee fall toward the midline on landing.
Striking the rear knee
Do not let the lunge drop to an uncontrolled depth.
Torso falling forward
Do not jump with your chest collapsing.
Incomplete leg switch
Do not tangle your feet in the air and land narrowly.
Hard landing
Do not contact the floor without softening your knees.
Frequently asked questions
Scissors Jump: why is “Tightrope stance” a mistake?
Do not narrow your balance by placing both feet on a single line.
Scissors Jump: why is “Front knee collapsing inward” a mistake?
Do not let your knee fall toward the midline on landing.
Scissors Jump: why is “Striking the rear knee” a mistake?
Do not let the lunge drop to an uncontrolled depth.
Scissors Jump: why is “Torso falling forward” a mistake?
Do not jump with your chest collapsing.
Scissors Jump: why is “Incomplete leg switch” a mistake?
Do not tangle your feet in the air and land narrowly.
Scissors Jump: why is “Hard landing” a mistake?
Do not contact the floor without softening your knees.
What should I focus on when doing Scissors Jump?
Maintain lateral width in your stance. Keep your knees tracking with your feet. Switch the legs in the air. Do not strike your rear knee against the floor. Keep your chest upright. Reduce the rhythm as you fatigue.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.