Scissor Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors, Gastrocnemius, Hip Flexors
Movement pattern
Alternating Split Stance Jump
Training goal
Explosiveness
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Train alternating single-leg power and the split-stance landing used in sprinting.
How it fits the system. An intermediate-level alternating split stance jump entry in the Plyometrics section, programmed to develop explosiveness. Related work in the library: Single-Leg Hurdle Hop and Lateral Box Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors, Gastrocnemius, Hip Flexors
Movement pattern
Alternating Split Stance Jump
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Start in a split stance with the front shin vertical.
- Jump vertically and switch the legs in the air.
- Land in the mirror split position, absorbing through both legs.
- Continue for the prescribed reps.
Coaching Cues
- "Switch high, land low."
- "Front shin vertical on every landing."
- "Torso stays tall."
Common Mistakes
- Landing with the front knee past the toes.
- Letting the torso pitch forward.
Progressions & Regressions
Progressions
Add a light vest or dumbbells, or increase height.
Regressions
Split squat jump without the switch, or a step-through lunge.
When to Use It
When to use
Plyometric and sprint-preparation work.
When not to use
Knee or hip flexor pain, or poor split-squat control.
Programming
6–10 total reps, 3–4 sets, 60–90 seconds rest.
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