Procaryote
Ankle and foot · Motor control

Controlled Unipodal Jumps

Controlled unipodal jumps, 3 sets, 8 repetitions per leg, 30 seconds rest between sets

Illustration of the Controlled Unipodal Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Rest: 30 seconds between sets

Description: Stand on one leg, then gently jump forward or in place while maintaining your balance. Land softly on the same leg, slightly bending the knee to absorb the shock.

Tips: Keep your gaze straight ahead to better control your balance. Slightly contract the muscles of the foot and ankle to stabilize the landing.

Progression: Gradually increase the height or distance of the jump as you master control and balance.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Improve motor control of the foot and ankle
Also known as
single-leg jumps, unipodal jumps, balance 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.