Procaryote
Ankle and foot · Motor control

Crossed Unipodal Jumps

Crossed unipodal jumps, 3 sets, 10 repetitions per foot, controlled amplitude

Illustration of the Crossed Unipodal Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Description: Stand on one foot, then jump crossing the free leg slightly in front of or behind the supporting leg, controlling the landing carefully. Keep the torso upright and knees slightly bent to absorb impact.

Tips: Focus on a stable and controlled landing to improve proprioception and ankle stability. Keep your gaze straight ahead to facilitate balance.

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

At a glance

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

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.