라이브러리로시작 
끝 
운동 라이브러리
Scissor Jumps
A bodyweight plyometric where the legs switch in a split stance mid-air, training leg power, hip flexor drive, and conditioning.
유산소맨몸Jump
주동근
대퇴사두둔근
협응근
햄스트링종아리고관절 굴곡근코어
장비
맨몸
패턴
Jump
준비 자세
- 01Stand on a flat, non-slip surface with room overhead.
- 02Step one foot forward and one back into a moderate split stance.
- 03Bend both knees slightly and keep the torso upright.
- 04Bring the arms into a relaxed running position.
수행
- 01Dip quickly into both knees and jump straight up.
- 02Switch the legs in the air so the rear foot lands in front.
- 03Land softly with both knees bent, absorbing through the legs.
- 04Rebound immediately into the next jump, switching legs each rep.
- 05Keep the arms swinging in opposition to the legs for rhythm.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 total switches for conditioning circuits.
- -For power, use 3 to 5 sets of 6 to 8 crisp reps with full rest.
- -Stop sets when landings get loud or knee control degrades.