Procaryote
Ankle and foot · Motor control

Explosive Stance with Stabilization

Explosive stance with stabilization, 3 sets, 8 repetitions per leg, 2-second rest in stabilization

Illustration of the Explosive Stance with Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Rest: 2 seconds in stabilization

Description: Stand on one leg, then push quickly with the foot to perform a small explosive jump forward or to the side. Upon landing, stabilize by maintaining balance on the same leg for 2 seconds before repeating.

Tips: Keep the trunk upright and look ahead to better control balance. Use your arms to assist with stabilization and avoid placing the other foot on the ground during the rest.

Progression: Gradually increase the height or distance of the jump as stabilization becomes easier, or reduce the rest duration for more challenge.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
single-leg jump with hold, dynamic stance with balance, explosive unilateral 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.