Scissors Jump

How to perform

1. 01Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. 02Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
3. 03As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
4. 04As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.