Scissors Jump

Execution

1. Keep the front knee tracking over the toes, torso upright.
2. Drive hard through both legs, jumping straight up as high as you can, swinging the arms for lift.
3. While airborne, switch the legs: the front foot goes back, the back foot comes forward.
4. Land back in the lunge position with the legs switched, knees bending to absorb the impact.
5. Land quietly with no loud thud, then go straight into the next rep.
6. Split the reps evenly between each leg leading through the set.
7. Do 6-8 reps a set, split evenly between the two lead legs, with 90 seconds of rest between sets.
8. If a landing thuds, the front knee caves in or you need an extra step to stay upright, end the set there instead of squeezing in another rep.

Quick cues

• Switch the legs in the air, not on landing.
• Front knee always tracks the toes.
• Land soft, knees give.
• Swing the arms to drive the jump.
• Picture the legs scissoring in mid-air.

Common faults

• Fault: Landing before the leg switch is complete, causing a loss of balance

  Fix: Lower the jump height and practice the leg switch slowly before going full speed.

• Fault: The front knee caving inward on landing

  Fix: Cut the number of continuous reps and cue the knee out the instant it touches down.

• Fault: The lunge stance too short to leave room for the leg switch

  Fix: Step half a foot longer and recheck the stance width before jumping.

• Fault: Focusing on jump height while neglecting to switch legs evenly

  Fix: Count out loud which leg leads each rep to make sure the set stays even.