Aquabag Drill Scissor Jumps

General description: Aquabag drill scissor jumps is an explosive plyometric exercise where, with an aquabag on your shoulders, you repeatedly switch legs in a lunge-like position by switching positions in the air. You explosively jump up from a split stance, switch legs in the air (like scissors), and land in reverse split stance. The moving water in the aquabag creates unstable load so you have to constantly compensate with your core. It is a very intensive exercise that develops explosive leg strength, coordination and dynamic stability under unstable conditions.

Purpose of the exercise

Explosive strength exercise for the quadriceps, glutes, hamstrings, calves and core stabilisers. Improves explosive leg strength, reactive stability under unstable loads and neuromuscular coordination. Also effective for developing dynamic balance, sport-specific power development and metabolic conditioning. Helps improve quick leg-changes and reactive balance.

Supplies

• Aquabag/water bag (start filled 40-60%)
• Sufficient space for jumping (at least 3×3 metres)
• Flat, stable surface with good grip
• Sufficient ceiling height

Starting position

1. Place the aquabag on your shoulders (behind neck)
2. Stand in split stance (one leg in front, one leg behind)
3. Hold the aquabag steady with both hands
4. Feet hip-width apart in front-back position
5. Front knee slightly bent, back leg extended or slightly bent
6. Keep your torso upright and core maximally tense
7. Looking forward

Implementation

1. Bend explosively through both knees (clinching/loading)
2. Jump powerfully vertically upwards
3. Switch your legs in the air (scissor move)
4. Front leg goes back, back leg goes forward
5. Stabilise the aquabag during the jump
6. Land controlled in reverse split stance
7. Absorb landing by bending knees
8. Immediately compensate for moving water
9. Jump back up explosively immediately (minimum ground contact time)
10. Keep alternating jumping and switching

Points of interest

• ✓ Maximise your core to stabilise aquabag
• ✓ Land controlled with soft knees (absorb impact)
• ✓ Change fast and explosive in the air
• ✓ Keep your torso as upright as possible
• ✓ Anticipate the moving water
• ✓ Minimum ground contact time between jumps (reactive)
• ✓ Breathe powerfully and rhythmically
• ✗ Avoid stiff landings (risk of knee injuries)
• ✗ Don't let the aquabag pull you off balance
• ✗ Don't land with knees outstretched
• ✗ Don't start with too full aquabag
• ✗ Do not do this exercise without an adequate warm-up
• ✗ Don't lose control of the aquabag

When this exercise?

This exercise is suitable for advanced athletes with strong plyometric base and good core stability. Ideal for explosive power training in team sport conditioning (rugby, MMA, CrossFit). Highly effective for developing reactive power and stability under unstable conditions. Perfect for tactical athletes (military, police, firefighters) training functional explosive power under variable loads. Also valuable for metabolic conditioning and HIIT workouts. NOT suitable for beginners, people with no plyometric experience or with knee/ankle problems. In case of knee, hip, back or ankle problems, have it assessed by physiotherapist first. Start with low intensity (6-8 jumps), half-filled aquabag and build up very gradually. This exercise is extremely demanding - use sparingly and with adequate recovery.