Scissor Jump

Speed meets power — rapid leg switching builds explosive strength, cardiovascular fitness, and the ability to generate force quickly

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Fast Plyometric)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Hip Flexors, Core
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Stance: Start in split stance, one leg forward, one back
Depth: Shallow lunge position (knees slightly bent, not deep 90°)
Front foot: Ball of foot, ready to spring
Rear foot: Ball of foot, heel elevated
Torso: Upright, chest up, core braced
Arms: Opposite arm forward (natural running position)
Width: Feet hip-width apart for stability

Key Setup Differences from Jump Lunge

Element	Scissor Jump	Jump Lunge
Starting depth	Shallow (slight bend)	Deep (90° knees)
Emphasis	Speed and frequency	Power and depth
Landing	Quick, on balls of feet	Controlled, full lunge

Setup Cue

"Shallow split stance — stay light on your feet, ready for rapid switching"

🔄 Execution

The Movement

🔝 Starting Position
⚡ Rapid Jump
✂️ Scissor Switch
⬇️ Quick Landing
🔁 Continuous Rhythm

What's happening: Split stance, light and ready

One leg forward, one back
Knees slightly bent (not deep lunge)
Weight on balls of both feet
Torso upright, core engaged
Arms in running position

Feel: Light, springy, ready to move fast

Key Cues

Primary Cues

"Quick feet" — stay light and fast
"Scissor motion" — legs pass each other rapidly
"Don't sink deep" — shallow landing, not full lunge
"Pump your arms" — natural running motion

Tempo Guide

Goal	Jump Speed	Landing	Depth	Notes
Power/Speed	Maximum	Quick	Shallow	Fastest switching possible
Endurance	Moderate-Fast	Quick	Shallow	Sustainable pace for time
Cardio	Fast	Quick	Shallow	HIIT intervals

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Rapid knee extension — jumping	`████████░░` 85%
Glutes	Hip extension — drive phase	`████████░░` 80%
Hip Flexors	Rapidly brings rear leg forward	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee stabilization	`██████░░░░` 65%
Calves	Ankle plantarflexion, rapid push-off	`█████████░` 85%
Core	Maintains stability during rapid movement	`███████░░░` 70%

Stabilizers

Muscle	Role
Hip Stabilizers	Controls rapid leg switching, prevents collapse
Ankle Stabilizers	Maintains stability during quick landings

Unique Benefit

Rate of force development — the rapid switching pattern trains the nervous system to generate force quickly, crucial for sprinting, jumping, and change of direction. Also heavily engages hip flexors.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too deep	Sinking into full lunge	Slows down switching speed	Stay shallow, quick ground contact
Jumping too high	Excessive vertical jump	Wastes energy, reduces speed	Jump just enough to switch
Landing heavy	Loud thuds	Joint stress, poor mechanics	Land on balls of feet, stay light
Pausing at bottom	Stopping between reps	Kills rhythm and power	Continuous, rapid motion
Leaning forward	Torso tilts	Back strain, less power	Chest up, torso upright
Incomplete switch	Legs don't fully pass	Uneven work distribution	Full scissor motion each rep

Most Common Error

Too deep landing — this is not a jump lunge. Stay shallow and quick. The emphasis is on SPEED of switching, not depth of lunge.

Self-Check Checklist

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Alternating Lunge	Step without jump	Learning pattern
Slow Scissor	Jump but slower pace	Building coordination
Low Height	Minimal jump height	Building endurance

Variation	How	Emphasis
Standard Scissor	Moderate pace, shallow depth	Balanced
Fast Continuous	Maximum speed	Speed and cardio

Variation	How	When to Use
Weighted	Hold light dumbbells (5-10 lbs)	More resistance
High-Knee Scissor	Drive knees higher	Power emphasis
Tabata Scissor	20s work / 10s rest	Extreme conditioning

By Training Goal

Goal	Variation	Change
Maximum Speed	Fast continuous, 10-15 seconds	All-out effort
Endurance	Moderate pace, 45-60 seconds	Sustainable pace
Cardio/HIIT	Fast intervals	20-30 seconds work, 10-20s rest
Power	Maximum height jumps	Slower but more explosive

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps/Time	Rest	Notes
Speed/Power	4-6	10-15 seconds	90-120s	Maximum effort
Cardio/HIIT	4-8	20-30 seconds	30-60s	High intensity intervals
Endurance	3-4	45-60 seconds	60s	Sustainable pace

Workout Placement

Program Type	Placement	Rationale
Athletic training	Power development	Early, when fresh
HIIT workout	Main or finisher	High-intensity cardio
Conditioning	Circuit exercise	Metabolic demand
Warm-up	Dynamic prep	Gets heart rate up

Progression Scheme

How to Progress

When you can do 4 sets of 20 seconds with perfect form and quick switching, progress by: 1) increasing speed, 2) adding 5-10 lb dumbbells, or 3) extending to 30-second intervals.

Programming Notes

Best as intervals — not ideal for straight rep counting
Preserve speed — stop when switching slows down
Great for circuits — fits well in conditioning circuits
2-3x per week — high-intensity work needs recovery

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Reverse Lunge	Building base pattern
Alternating Lunge	Dynamic without plyometrics
Jump Lunge	Power focus, slower switching

Progressions (Harder)

Exercise	When Ready
Weighted Scissor Jump	Hold 5-10 lb dumbbells
High-Knee Scissor	Drive knees to chest height

Alternatives

Alternative	When to Use
Alternating Jump Lunge	Similar, deeper lunge emphasis
Mountain Climber	Similar speed, horizontal position
Jump Squat	Bilateral alternative

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Repetitive impact stress	Reduce speed/volume or avoid
Hip flexor strain	Rapid leg pull-through	Slower pace or skip
Poor balance	Falling during rapid movement	Master jump lunges first
Ankle instability	Quick landing transitions	Build ankle strength first

Stop Immediately If

Sharp pain in knees, hips, or ankles
Hip flexor pain or pulling sensation
Unable to maintain rhythm or form
Dizziness or excessive fatigue

Critical Safety Points

Non-slip surface required — essential for fast movements
Start slower — build speed gradually
Stay light — land on balls of feet
Clear space — ensure safe area (may drift forward/back)
Proper footwear — supportive athletic shoes

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Rapid flexion/extension	Moderate	🟡 Moderate
Knee	Flexion/extension, landing absorption	Moderate	🟡 Moderate
Ankle	Rapid plantarflexion, landing control	Moderate	🟡 Moderate

Impact Distribution

The shallow landing position distributes impact across all three joints more evenly than deep lunges. However, the rapid frequency creates cumulative stress — volume management is key.

❓ Common Questions

How fast should I switch legs?

As fast as you can while maintaining good form. Aim for 2-4 switches per second once you're proficient. Speed is the emphasis, but never sacrifice form for speed.

What's the difference between scissor jumps and alternating jump lunges?

Scissor jumps are shallower, faster, and emphasize speed of switching. Alternating jump lunges are deeper (90° knees), slower, and emphasize power. Scissor jumps are more cardio-focused.

Should I count reps or time?

Time is better for this exercise. Aim for 15-30 second intervals. Counting individual switches is difficult and distracting at high speed.

Why do my hip flexors get tired?

Scissor jumps heavily work the hip flexors, which pull the rear leg forward rapidly. This is normal. If painful (not just tired), slow down or reduce volume.

Can I do these for cardio instead of running?

Yes! Scissor jumps are excellent high-intensity cardio. Use them in HIIT intervals (20-30s work, 30-60s rest) as an alternative to sprints or running.

📚 Sources

Plyometric Training:

Chu, D. (1998). Jumping into Plyometrics — Tier B
NSCA Essentials of Strength Training — Tier A

Speed & Conditioning:

Verstegen, M. (2004). Core Performance — Tier B
ExRx.net — Tier C

Athletic Performance:

Boyle, M. (2016). New Functional Training for Sports — Tier B

For Mo

When to recommend this exercise:

User wants high-intensity cardio without equipment
User is training for speed/agility sports
User needs fast-paced plyometric work
User wants to build hip flexor strength and endurance

Who should NOT do this exercise:

Complete beginners → Start with reverse lunges
Hip flexor injury → Avoid rapid leg pull-through
Acute knee pain → High-frequency landings may aggravate
Poor coordination → Master jump lunges first

Key coaching cues to emphasize:

"Stay light on your feet — quick and shallow"
"Scissor your legs fast — like sprinting in place"
"Don't sink deep — quick ground contact"

Common issues to watch for in user feedback:

"I'm going too slow" → Reduce depth, focus on speed not power
"My hip flexors burn" → Normal for this exercise, but reduce volume if painful
"I can't keep rhythm" → Start slower, build speed gradually
"I'm getting tired fast" → This is high-intensity — use shorter intervals

Programming guidance:

For speed: 4-6 sets of 10-15 seconds, 90-120s rest, maximum effort
For HIIT: 6-8 sets of 20-30 seconds, 30-60s rest
For endurance: 3-4 sets of 45-60 seconds, 60s rest
Use as warm-up: 2-3 sets of 15-20 seconds
Limit to 2-3x per week maximum

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Key Setup Differences from Jump Lunge​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Training Goal​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

Programming Notes​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Critical Safety Points​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​