Procaryote
Ankle and foot · Motor control

Controlled Bipodal Hopping

Bipodal hopping, 3 sets, 20 repetitions, controlled execution

Illustration of the Controlled Bipodal Hopping exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 20

Description: Stand upright with feet shoulder-width apart. Perform small jumps on the spot using both feet simultaneously, ensuring controlled landing to maintain balance.

Tips: Keep knees slightly bent upon landing to absorb shock and avoid bouncing too quickly. Focus on smooth, controlled movement to improve ankle stability.

Progression: Gradually increase the height of jumps or the speed of execution as you master the movement.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet shoulder-width apart
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
small on-the-spot jumps, bipodal jumps, double-foot hops

Precautions

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

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Similar exercises — Ankle and foot

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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.