Procaryote
Ankle and foot · Motor control

Controlled Lateral Jumps

Lateral jumps, 3 sets, 12 repetitions, controlled amplitude

Illustration of the Controlled Lateral Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand with feet hip-width apart. Perform a lateral jump by moving gently to the side, ensuring a controlled landing on both feet, then return to the starting position. Keep knees slightly bent to absorb the movement.

Tips: Focus on a soft and stable landing to protect your ankles. Keep your gaze straight ahead and engage the foot muscles slightly for better control.

Progression: Gradually increase the distance of the lateral jump or the speed of execution as you master the movement.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet hip-width apart
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
side jumps, lateral jumps feet-ankle, controlled lateral 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.