Procaryote
Ankle and foot · Mobility

Dynamic Lateral Jumps

Dynamic lateral jumps, 3 sets, 12 repetitions

Illustration of the Dynamic Lateral Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright with feet hip-width apart. Jump laterally from one foot to the other, controlling the landing by slightly bending the knees to absorb the shock. Keep the torso upright and arms free for balance.

Tips: Focus on a soft and stable landing to protect your ankles. Keep your gaze straight ahead and avoid leaning forward.

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

At a glance

Goal
Mobility
Level
Intermediate
Equipment
None
Starting position
Standing, feet hip-width apart
Clinical goal
Improve motor control of the foot and ankle
Also known as
lateral jumps, side jumps, 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.