Scissor jumps are a dynamic plyometric exercise designed to develop lower limb power, coordination, and muscular endurance. This movement primarily targets the quadriceps, glutes, hamstrings, and calves, while also engaging the core for balance and control. Scissor jumps are commonly prescribed in rehabilitation or athletic conditioning settings to improve explosive strength, single-leg stability, and movement symmetry—particularly following lower limb injuries or for return-to-sport preparation.
- Begin in a split stance position, with one foot forward and the other back, knees slightly bent.
- Maintain an upright torso with your arms at your sides.
- Quickly dip into a small lunge, then explosively jump straight up.
- While in the air, switch your leg positions—bringing the back leg forward and the front leg back.
- Land softly back into a lunge position, absorbing the impact through both legs.
- Keep your knees aligned with your toes and your chest lifted throughout.
- Use your arms naturally for balance and momentum.
- Complete repetitions as prescribed by your physiotherapist.