Scissor jumps
-Begin by assuming a lunge position with the front knee bent to 60 degrees.
-Explosively jump straight off of the ground and simultaneously flex the back leg forward as the front leg moves behind your body.
-Control the landing by allowing the front knee to bend to approximately 60 degrees and allowing your back knee bend to a position of comfort.
-Repeat and alternate the jump for the desired number of repetitions or time.

Importance
Scissor jumps prepare the quadriceps and glutes for impact.  The soft tissue of the leg must be able to absorb impact and be strong enough to slow your body weight when descending to the ground.  Conditions, such as quadriceps tendonitis and patellar tendonitis, are oftentimes related to the body’s inability to control the landing phase when running.  Plyometric training is also beneficial in improving performance.  Plyometric training increases the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.  Without explosive power, it is difficult to climb extreme hills and sprint at the finish line.

Precautions
Always remember to never completely straighten your knees when landing.  As your knee bends to absorb the impact during the landing, be sure that your kneecap is over the second toe.  If your knee moves into a knock-kneed position or a bow-legged position, greater stress occurs below the kneecap and at the joint lines of the knee potentially leading to pain and injury.  Also remember to land on the front of your feet to aid with absorbing shock.

Recommended Repetitions and Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
Plyo Scissor Jumps

Needed Equipment
None

Difficulty of Exercise (Guide)