Setup and loading
Bodyweight.
How to do the scissor jump step by step
- Lunge position.
- Jump as high as possible.
- Switch legs in the air and land in a lunge.
Form cues
- Stay tall
- Soft landing
Common mistakes
- Back knee hitting the floor
Advertisement
Sets and reps for your goal
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement