How to Do High Jump Scissor Kick? Perfect Technique & Training

How to do high jump scissor kick involves running at 30-45 degree angle, planting outside foot, lifting inside leg over bar first, then trailing leg follows in scissor motion.

Learning how to do high jump scissor kick provides the foundation for all vertical jumping techniques in track and field. This classic method remains the safest and most effective approach for beginners developing their jumping skills. Understanding how to do high jump scissor kick properly builds core strength, timing, and coordination essential for advanced jumping techniques.

The scissor kick technique emphasizes proper takeoff mechanics and body positioning that transfer to other athletic movements. Many coaches still teach how to do high jump scissor kick first because it develops fundamental jumping patterns without the complexity of modern techniques. Whether you’re starting your jumping journey or refining existing skills, mastering how to do high jump scissor kick creates a solid foundation. Professional athletes often return to practicing how to do high jump scissor kick during training to reinforce proper takeoff mechanics. This technique teaches athletes to drive their knees up and maintain upright posture during flight, skills that improve performance in all jumping events. The scissor kick’s emphasis on landing safely on feet makes it ideal for training environments with limited landing equipment.

What is High Jump Scissor Kick?

Understanding the fundamentals of how to do high jump scissor kick begins with recognizing its key characteristics and movement patterns. This technique uses a straight-line approach at a specific angle to generate vertical lift while maintaining body control throughout the jumping motion. How to do high jump scissor kick involves coordinating these elements into one fluid movement. The technique gets its name from the scissor-like action of the legs as they pass over the bar in sequence. This method allows jumpers to maintain visual contact with the bar throughout the jump, making it easier to judge clearance and timing. The scissor kick differs from modern high jump techniques by keeping the jumper’s body upright rather than horizontal over the bar. While this limits maximum height potential, it provides excellent learning opportunities for developing proper takeoff mechanics and body awareness during flight phases.

Element	Description	Key Points
Approach Angle	30-45 degrees to bar	Straight line, not curved
Run-up Distance	7-11 steps	Builds speed gradually
Takeoff Foot	Outside foot (away from bar)	Provides stable platform
Lead Leg Action	Inside leg lifts first	Drives knee up high
Trailing Leg	Outside leg follows over	Creates scissor motion
Landing	Both feet, inside leg first	Maintains balance
Body Position	Upright throughout	Never horizontal
Speed	Controlled, not maximum	Emphasis on technique

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How to Do High Jump Scissor Kick Step by Step?

Breaking down how to do high jump scissor kick into clear steps helps athletes master each component before combining them into complete jumping motion. This systematic approach ensures proper technique development and reduces injury risk. Mastering how to do high jump scissor kick requires understanding each phase of the movement and practicing them in sequence. Focus on quality execution rather than height initially, as proper technique forms the foundation for progressive improvement.

• Setup Position – Stand tall with shoulders back, positioned 7-11 steps from takeoff point at 30-45 degree angle to bar
• Approach Run – Begin with controlled jogging pace, gradually building speed through straight-line approach
• Final Three Steps – Increase tempo dramatically, maintaining upright posture with chest proud and head up
• Takeoff Preparation – Plant outside foot firmly, angled about 30 degrees toward center of landing area
• Knee Drive – Lift inside leg (closest to bar) with high knee drive, keep leg straight as it clears bar
• Scissor Action – Swing outside leg over bar following inside leg, creating characteristic scissor motion
• Bar Clearance – Maintain upright body position, avoid leaning back or forward during flight
• Landing Preparation – Bring inside leg down first to establish balance, followed by outside leg
• Safe Landing – Land on both feet in balanced position, absorb impact with bent knees
• Exit Strategy – Move quickly off landing area, maintaining balance and control throughout

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How to Do High Jump Scissor Kick for Beginners?

Beginning athletes learning how to do high jump scissor kick should focus on basic movement patterns before attempting to clear actual bars. The emphasis must remain on safety, proper technique, and building confidence through progressive skill development.

Beginner Step	Simplified Action	Practice Method	Safety Focus
Step 1	Learn Approach Path	Walking practice	No jumping
Step 2	Practice Stepping Motion	Mat stepping	Confidence building
Step 3	Add Flexible Bar	Low elastic barrier	Success experience
Step 4	Develop Leg Sequence	Slow motion practice	Pattern learning
Step 5	Coordinate Timing	Rhythmic practice	Smooth flow
Step 6	Build Approach Speed	Gradual acceleration	Control emphasis
Step 7	Practice Landing	Safe mat contact	Balance focus
Step 8	Combine Elements	Full sequence	Technical refinement

Step 1: Learning the Approach Path

Beginners must first understand the geometric setup for how to do high jump scissor kick before attempting any jumping movements. This foundational knowledge prevents confusion and establishes proper habits from the start.

• Walk the approach path multiple times without running or jumping
• Use cones or markers to establish consistent 30-45 degree angle
• Practice turning from approach direction toward takeoff area
• Count steps and establish personal rhythm for approach distance

Step 2: Basic Stepping Motion Practice

The stepping motion introduces beginners to how to do high jump scissor kick leg action without the complexity of bar clearance. This builds confidence while developing basic coordination patterns.

• Step up onto low mat or platform using inside leg first
• Practice scissor leg sequence in slow motion without height pressure
• Focus on landing safely on both feet after stepping action
• Repeat until movement feels natural and automatic

Step 3: Introduction of Flexible Training Bar

Adding a flexible training bar creates the first real jumping experience in how to do high jump scissor kick learning. Low, forgiving barriers build success experiences while teaching bar awareness.

• Use elastic bands or rope set very low for first attempts
• Allow bar to fall easily if contacted to prevent discouragement
• Focus on lifting legs over obstacle rather than achieving height
• Celebrate successful clearances to build confidence and motivation

Step 4: Developing Proper Leg Sequence

Understanding leg sequence forms the core of how to do high jump scissor kick technique development. Beginners must learn which leg moves first and practice the coordination slowly.

• Practice scissor motion while standing still to learn pattern
• Emphasize inside leg (closest to bar) lifting first over obstacle
• Follow with outside leg in smooth sequential motion
• Use verbal cues like “inside-outside” to reinforce correct sequence

Step 5: Coordinating Approach and Takeoff Timing

Timing coordination challenges beginners learning how to do high jump scissor kick as they combine approach speed with takeoff accuracy. Practice develops rhythm and consistency.

• Start with very slow approach runs focusing on timing
• Practice takeoff timing without worrying about bar clearance
• Use consistent counting or rhythm to maintain approach tempo
• Gradually increase speed while maintaining timing accuracy

Step 6: Building Appropriate Approach Speed

Speed development for how to do high jump scissor kick must progress gradually to maintain technical control. Beginners often rush this phase, leading to poor technique and reduced performance.

• Begin with walking pace approaches, progress to light jogging
• Focus on acceleration in final three steps rather than overall speed
• Maintain technical control throughout all speed increases
• Practice approach runs without jumping to develop consistent rhythm

Step 7: Safe Landing Technique Development

Landing safely represents a crucial skill for beginners learning how to do high jump scissor kick. Proper landing prevents injury while building confidence for progressive height attempts.

• Practice landing from small heights onto soft mats
• Emphasize bent-knee landings to absorb impact forces
• Learn to land in balanced position without falling backward or forward
• Build landing confidence before attempting higher jumps

Step 8: Combining All Elements Smoothly

The final beginner phase of how to do high jump scissor kick involves combining all learned elements into flowing, complete attempts. This integration represents the transition from learning to practicing.

• Put together approach, takeoff, bar clearance, and landing in sequence
• Focus on smooth flow between phases rather than isolated movements
• Make multiple attempts to build consistency and confidence
• Prepare for progression to higher bars and more challenging attempts

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Basic Setup and Positioning

Proper setup forms the foundation for learning how to do high jump scissor kick effectively. Beginners must understand approach angles, distance measurement, and body positioning before attempting jumping movements.

Start by walking out the approach distance from the takeoff area. Count 6-10 steps in a straight line away from the landing mat, then turn 90 degrees and walk half that number of steps to establish the starting position.

Simple Practice Drills

Progressive drills help beginners develop the coordination needed for how to do high jump scissor kick. These exercises build confidence while reinforcing proper movement patterns through repetitive practice.

Begin with straight approaches to step onto mats without crossbars. Progress to angled approaches with flexible training bars, focusing on the scissor leg action and safe landing technique.

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Calories Burned in Jump Scissor Kick

Understanding calories burned during how to do high jump scissor kick training helps athletes plan effective workout sessions and track energy expenditure. Training intensity and body weight significantly influence calorie burn rates during jumping activities.

Body Weight (kg)	15 Minutes Training	30 Minutes Training	Per Jump (Estimate)	High Intensity Session
50-60 kg	90-120 calories	180-240 calories	3-4 calories	200-280 calories
60-70 kg	110-140 calories	220-280 calories	4-5 calories	240-320 calories
70-80 kg	130-160 calories	260-320 calories	5-6 calories	280-360 calories
80-90 kg	150-180 calories	300-360 calories	6-7 calories	320-400 calories
90+ kg	170-200 calories	340-400 calories	7-8 calories	360-450 calories
Beginner Pace	-20% reduction	-20% reduction	Lower intensity	60-70% of maximum
Competition Training	+25% increase	+25% increase	Higher intensity	120-130% of base
Circuit Training	+30% increase	+30% increase	Continuous work	140-150% of base

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How to Do High Jump Scissor Kick at Home?

Practicing how to do high jump scissor kick at home requires creativity and safety consciousness since most home environments lack proper high jump equipment. However, many fundamental skills can be developed using household items and open spaces.

Setting up safe practice areas for how to do high jump scissor kick at home focuses on skill development rather than maximum height attempts. Use soft surfaces like grass or exercise mats for landing areas, and create bar substitutes using rope or elastic bands between chairs.

• Create Safe Landing Area – Use thick exercise mats, pillows, or soft grass surface for practicing landing technique
• Improvise Crossbar – String rope or elastic band between two chairs at low height for clearance practice
• Mark Approach Path – Use cones or household items to establish consistent 30-45 degree approach angle
• Practice Without Bar – Work on approach runs and takeoff timing without any overhead obstacle
• Focus on Leg Action – Practice scissor motion while standing, emphasizing proper sequencing
• Wall Knee Drives – Stand facing wall, practice driving knee up as in takeoff phase
• Step-up Exercises – Use stairs or sturdy platform to practice stepping motion similar to scissor technique
• Video Analysis – Record attempts and compare with proper technique examples online
• Flexibility Work – Perform hip flexor and hamstring stretches to improve range of motion
• Strength Building – Include single-leg exercises and plyometric movements in training routine

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Straddle High Jump vs Scissor Technique

Understanding the differences between straddle high jump and scissor technique helps athletes choose appropriate methods for their skill level and goals. While both techniques have historical significance, they serve different purposes in modern athletic development.

The comparison between straddle high jump and scissor jump reveals important distinctions in approach, body position, and landing requirements. Each technique offers unique advantages for different types of athletes and training situations.

Aspect	Scissor Technique	Straddle High Jump	Advantage
Approach Angle	30-45 degrees straight	Variable curved approach	Scissor simpler
Body Position	Upright throughout	Side-facing over bar	Scissor safer
Leg Action	Sequential scissor motion	Simultaneous straddle	Scissor more natural
Landing	Feet first, balanced	Feet but more complex	Scissor easier
Learning Curve	Beginner friendly	Intermediate level	Scissor wins
Maximum Height	Limited by upright position	Higher potential	Straddle better
Safety Factor	Very safe technique	More challenging	Scissor superior
Equipment Needs	Basic bar and mat	Proper landing area	Scissor flexible

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Eastern Cut-off Technique in High Jump

The Eastern cut-off technique represents an advanced variation of how to do high jump scissor kick that emerged in the 1890s. This method incorporated elements that bridged traditional scissors with more modern approaches, creating higher performance potential while maintaining fundamental scissor mechanics.

Developed by American athlete Michael Sweeney, the Eastern cut-off technique modified the basic scissor approach by allowing the trailing leg to curl under after clearing the bar. This innovation enabled jumpers to achieve greater heights while still landing primarily on their feet. The technique dominated high jump competition for several decades, with athletes using variations of this method to set numerous world records.

Understanding the Eastern cut-off helps modern athletes appreciate how to do high jump scissor kick variations evolved over time. While contemporary athletes typically use the Fosbury Flop, the Eastern cut-off demonstrates how technical innovations can emerge from fundamental movement patterns. The technique’s emphasis on vertical lift and controlled body position continues to influence modern training methods and technical instruction.

Historical Development

The Eastern cut-off emerged during the late 19th century when jumpers began experimenting with modifications to basic scissor techniques. This innovation represented the first major technical advancement in high jump methodology.

Michael Sweeney’s development of this technique led to significant improvements in world record performances, establishing a foundation for future technical innovations in the sport.

Modern Applications

Contemporary coaches still reference Eastern cut-off principles when teaching how to do high jump scissor kick variations. The technique’s emphasis on vertical lift remains relevant for developing proper takeoff mechanics.

Modern athletes benefit from understanding these historical techniques as they provide insight into fundamental movement patterns that underlie all jumping techniques.

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Training and Conditioning for High Jump Scissor Kick

Developing the physical attributes necessary for how to do high jump scissor kick requires specific training focus on leg strength, coordination, and flexibility. Proper conditioning enhances performance while reducing injury risk during jumping activities.

Training programs for how to do high jump scissor kick should emphasize single-leg strength, explosive power development, and movement coordination. These physical qualities directly transfer to improved jumping technique and height achievements.

• Single-Leg Squats – Build unilateral strength essential for takeoff power and landing stability
• Plyometric Jumps – Develop explosive power through box jumps, depth jumps, and bounding exercises
• Hip Flexor Strengthening – Improve knee drive capacity with resistance band exercises and weighted knee raises
• Hamstring Flexibility – Maintain range of motion through dynamic stretching and static holds
• Core Stability – Strengthen abdominal and back muscles for body control during flight phase
• Calf Raises – Build plantarflexion strength for effective takeoff foot contact
• Sprint Intervals – Develop approach speed and acceleration through short distance running
• Balance Training – Practice single-leg stands and dynamic balance challenges
• Flexibility Routine – Include hip flexor stretches, hamstring stretches, and ankle mobility work
• Recovery Methods – Incorporate foam rolling, stretching, and proper rest between training sessions

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Common Mistakes and Solutions for High Jump Scissor Kick

Identifying typical errors in how to do high jump scissor kick helps athletes avoid developing poor habits that limit performance and increase injury risk. Understanding these mistakes enables coaches and athletes to implement corrective strategies immediately. Recognition and correction of common mistakes when learning how to do high jump scissor kick accelerates skill development and prevents frustration. Many errors stem from rushing the learning process rather than mastering fundamental movement patterns.

• Wrong Takeoff Foot – Using inside foot instead of outside foot, correct by practicing approach from proper side
• Straight Leg Swing – Leading with straight leg instead of bent knee, focus on high knee drive action
• Looking Down – Watching feet instead of bar, practice with head up and eyes forward
• Too Fast Approach – Running at maximum speed, reduce pace to 70-80% effort for better control
• Poor Landing – Landing off-balance or hard, practice soft landings with bent knees on both feet
• Stopping Before Takeoff – Hesitating at takeoff point, maintain momentum through entire approach
• Wrong Approach Angle – Running too straight or too angled, mark proper 30-45 degree path
• Trailing Leg First – Swinging outside leg over before inside leg, practice proper sequence slowly
• Leaning Back – Tilting body backward during flight, maintain upright posture throughout
• Insufficient Height – Not driving knee high enough, practice exaggerated knee drive against wall

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Equipment Requirements: High Jump Scissor Kick

Understanding equipment needs for how to do high jump scissor kick helps athletes and coaches prepare appropriate training environments. While professional equipment provides optimal conditions, modified setups can accommodate various training situations. Proper equipment selection for how to do high jump scissor kick prioritizes safety while providing adequate challenge levels. Quality equipment enhances learning opportunities and reduces injury risk during practice sessions.

Equipment Type	Professional Standard	Training Alternative	Home Option
Landing Mats	High jump pit (61cm thick)	Scissor mats (30cm thick)	Exercise mats stacked
Crossbar	Fiberglass competition bar	Elastic training bar	Rope or bungee cord
Bar Supports	Adjustable uprights	Portable standards	Chairs or poles
Approach Area	All-weather runway	Grass or rubberized surface	Any flat area
Measuring Tools	Official measuring tape	Standard ruler	Household measuring
Safety Equipment	First aid kit available	Basic injury supplies	Home first aid
Storage	Equipment cart/storage	Simple organization	Garage or closet
Weather Protection	Indoor facility ideal	Covered outdoor area	Wait for good weather

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Benefits of Scissor Jump Technique

Learning how to do high jump scissor kick provides numerous advantages beyond simple jumping ability. This technique develops fundamental movement patterns, body awareness, and athletic skills that transfer to many other sports and activities.

• Fundamental Movement Development – Builds essential single-leg takeoff strength and bilateral coordination that improves overall athletic performance across multiple sports
• Enhanced Safety Profile – Maintains upright landing position reducing injury risk compared to more complex jumping techniques requiring back landings
• Improved Body Awareness – Develops kinesthetic sense and spatial orientation skills through controlled airborne movements and precise landing requirements
• Core Strength Building – Engages abdominal and back muscles throughout jumping sequence, improving functional core stability for daily activities
• Neuromuscular Coordination – Enhances timing, rhythm, and movement sequencing abilities that benefit dancers, martial artists, and team sport athletes
• Confidence Building – Provides achievable goals and visible progress that encourages continued participation in jumping and athletic activities
• Injury Prevention Skills – Teaches proper landing mechanics and body control that reduces risk in other jumping and landing situations
• Functional Strength Transfer – Develops explosive single-leg power and stability that improves performance in activities requiring vertical movement
• Movement Efficiency – Creates better coordination between upper and lower body movements, enhancing overall athletic efficiency and performance
• Progressive Skill Foundation – Establishes technical base that supports learning advanced jumping techniques and complex athletic movements

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Conclusion

Mastering how to do high jump scissor kick provides athletes with fundamental jumping skills that serve as building blocks for advanced techniques. This classic method emphasizes safety, proper mechanics, and progressive development through systematic training approaches that benefit jumpers of all levels.

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How to Do High Jump Scissor Kick? – FAQs