Procaryote
Ankle and foot · Motor control

Controlled Unipodal Lateral Jump

Controlled unipodal lateral jump, 3 sets, 8 repetitions per side

Illustration of the Controlled Unipodal Lateral Jump exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Stand on one leg, then perform a controlled lateral jump to land on the same leg. Keep the knee slightly bent upon landing to absorb the shock and maintain balance before returning to the starting position.

Tips: Focus on a smooth and stable landing, keeping the foot well aligned. Use your arms to assist with balance and avoid leaning the torso.

Progression: Increase the jump distance or speed once control is mastered.

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 lateral jump, unipodal lateral jump, lateral jump on one foot

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.