Scissor Jump

How to do it

1. Stand with the feet about hip-width apart and the arms at the sides.
2. Dip into a quarter squat and jump straight up.
3. In the air, swing one leg forward and the other back, and swing the opposite arm forward.
4. Switch the legs on the next jump, bringing the back leg forward and the front leg back.
5. Land softly on the balls of the feet with the knees bent on each landing.
6. Keep the jumps continuous and the torso upright.

Common mistakes

• Landing on straight legs. The knees bend on every landing.
• Leaning forward as the leg swings back. The torso stays tall; a lean is the body chasing the leg.
• Swinging the legs from the knees. They swing from the hips with the legs long; a knee-bend swing is a jog on the spot.
• Landing flat-footed. The balls of the feet first, then the heels.

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Hamstrings