Procaryote
Ankle and foot · Motor control

Controlled Bipodal Counter Jump

Counter jump bipodal, 3 sets, 8 repetitions, controlled execution

Illustration of the Controlled Bipodal Counter Jump exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand upright with feet flat and shoulder-width apart. Perform a vertical jump by pushing off simultaneously with both feet, then land softly while controlling the impact to stabilize your ankles and feet.

Tips: Keep the torso upright and knees slightly bent upon landing to absorb the shock. Focus on a smooth and controlled movement, avoiding excessive rebounding.

Progression: Gradually increase the jump height or the number of repetitions once control is mastered.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing upright with feet flat, shoulder-width apart
Clinical goal
Improve motor control of the foot and ankle
Also known as
controlled bipodal jump, vertical jump with feet together, bipodal counter jump

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Controlled Bipodal HoppingBipodal hopping, 3 sets, 20 repetitions, controlled execution Controlled Forefoot RockingForefoot rocking, 3 sets, 12 repetitions, slow and controlled movement Controlled Forward Bipodal JumpForward bipodal jump, 3 sets, 8 repetitions, movement control Controlled jumps on trampolineControlled jumps on trampoline, 3 sets, 20 jumps Controlled Lateral JumpsLateral jumps, 3 sets, 12 repetitions, controlled amplitude Controlled Single-Leg HoppingSingle-leg hopping, 3 sets, 15 repetitions per foot, controlled rhythm Controlled Single-Leg JumpSingle-leg jump, 3 sets, 8 repetitions per leg, movement control Controlled Unipodal JumpsControlled unipodal jumps, 3 sets, 8 repetitions per leg, 30 seconds rest between sets

See all ankle and foot exercises →

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.