Scissor jumps are a plyometric cardio exercise that involves jumping and alternating the crossing of your legs in mid-air. This movement elevates the heart rate and challenges coordination and lower body strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart.
2
Jump off the ground and simultaneously cross your right leg in front of your left leg.
3
As you land, quickly switch legs, crossing your left leg in front of your right leg.
4
Continue alternating legs and jumping as quickly as possible.
5
Repeat for the desired number of repetitions.
Pro Tips
•Cross your legs quickly in a scissors pattern while jumping, alternating which leg is in front.
•Keep the jumps low and fast rather than high and slow to maintain the cardiovascular intensity.
•Land softly on the balls of your feet with slightly bent knees to absorb impact.
Common Mistakes
•Jumping too high, which slows the tempo and reduces the cardio benefit.
•Landing with flat feet and straight legs, which sends shock through the knees and ankles.
•Losing the rhythm and pausing between jumps, which drops the heart rate and reduces the conditioning effect.