This movement will have a direct effect on the hamstrings as well as strengthening the quick twitch muscles. The scissor step is an excellent way to add suppleness to hamstrings. From a run, turn your body ninety degrees from your intended direction and let your feet work across each other in pendulum fashion, rather than a normal running movement. Each foot makes contact only on the ball of the foot with the lead keeping a consistent pattern parallel to the second foot, not crossing behind it. The knees and hips remain straight to allow the passage of the legs fore and aft while the torso leans slightly in the intended direction.
Arms extend to the side to help the rebound.
From the scissor step, use the lead foot to thrust the body into the air, similar to the pas de chat, a sidewards jump move in ballet. Do fifteen jumps in each direction. Since we are discussing this sideward movement, we d miss a bet if we didn t touch on the granddaddy of them all, the Cossack Twist. Moving laterally, extend your arms to each side of your body, and then use them to twist the lower body quickly to the right. Keep the shoulders straight.