How To Do Scissor Jumps

Scissor Jumps Exercise

Scissor Jumps are a challenging exercise that develops speed, power, coordination and conditioning.

It will also build your calves, glutes, hips, legs and core muscles.

Scissor Jumps can be used as part of an interval routine or in between rest periods when you are training a small muscle such as arms or shoulders.

Applying a time under tension approach where you do as many Scissor Jumps as you can in 30 seconds or one minute will help develop excellent conditioning.

Scissor Jumps How To

  • Stand in a staggered position which is similar to a running position; right arm forward, right leg back and left arm back with the left leg forward.
  • Tighten your core, maintain a straight upper body then drop the right knee down; both knees and arms must be in a 90 degree angle.
  • Jump straight up and switch leg positions by driving your left arm and the right knee forward and up.
  • Upon landing, your left knee will be down, left arm forward, right knee forward and right arm back. Maintain a tight core and straight upper body.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Scissor Jumps are excellent in developing both power and conditioning. It also requires coordination when switching stances during the jump.

Make sure to always be on the balls of your feet when jumping and to have a soft landing to lessen impact on the knees.

Variations: Bench Jumps, Frog Jumps, Rocket Jumps

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Scissor Jumps