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Ankle and foot · Motor control

Alternating Unilateral Forward Jumps with Rebound

Alternating unilateral forward jumps with rebound, 3 sets, 8 repetitions per leg

Illustration of the Alternating Unilateral Forward Jumps with Rebound exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand in an athletic position, knees slightly bent, weight on the forefoot. Jump forward on one leg, then immediately rebound while controlling the landing with a gentle flexion of the hips, knees, and ankles. Alternate legs with each jump, keeping the trunk stable and pelvis well controlled.

Tips: Keep the knees aligned with the feet at landing to avoid torsion. Focus on a soft landing to absorb impact and maintain balance.

Progression: Gradually increase the jump height or execution speed once motor control is mastered.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing in an athletic stance, knees slightly bent
Clinical goal
Improve motor control of the foot and ankle
Also known as
single-leg forward jumps, unilateral rebound jumps, alternating single-leg jumps

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.