Scissor Jumps (Male)

Setup

1. 01Stand on a flat, non-slip surface with room overhead.
2. 02Step one foot forward and one back into a moderate split stance.
3. 03Bend both knees slightly and keep the torso upright.
4. 04Bring the arms into a relaxed running position.

Execution

1. 01Dip quickly into both knees and jump straight up.
2. 02Switch the legs in the air so the rear foot lands in front.
3. 03Land softly with both knees bent, absorbing through the legs.
4. 04Rebound immediately into the next jump, switching legs each rep.
5. 05Keep the arms swinging in opposition to the legs for rhythm.

Checkpoints

• -Torso stays tall through takeoff and landing.
• -Front knee tracks over the toes on each landing.
• -Landings are quiet with knees and hips absorbing the impact.
• -Split stance length stays consistent rep to rep.

Common mistakes

• -Landing stiff-legged with a loud impact.
• -Letting the front knee cave inward on landing.
• -Leaning far forward as fatigue builds.
• -Shortening the split so the switch becomes a shuffle instead of a jump.