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Übung: Scheren Sprünge

The Scissor Jump is a fundamental Jump exercise, as it requires increased coordination and dynamic stability, and mimics the lunge movement. The exercise emphasizes explosiveness and acceleration, and should be performed with maximal effort. The athlete's goal should be to jump as high and as a fast as possible.

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Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Gastrocnemius / Popliteal / Achilles complex,  Adductor Musculature and Abdomen.
Übungstechnik: The Scissor Jump Squat movement should be performed through the same movement as a the normal lunge pattern. The jump should be executed with extension of the hips during the flight portion of the jump, and soft, controlled, triple flexion of the ankles, knees, and hips during the landing portion of the jump.
The athlete should watch that during both the initiation and landing of the jump, that the knees do not slide infront of the toes during knee flexion, and that during landing, the feet do not land flat. Jump as high as fast as possible, while landing as soft as possible.  
Optionen zur Progression der Übung: An athlete can progress the difficulty of this exercise by increasing weight (holding a medicine ball, or dumbbell), shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.


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