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Ankle and foot · Strengthening

Jumping Jack forward-backward

Jumping Jack forward-backward, 3 sets, 12 repetitions

Illustration of the Jumping Jack forward-backward exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand in an athletic position with knees slightly bent and weight on the forefoot. Perform a jump forward then backward, absorbing the impact at landing with controlled flexion of the hips, knees, and ankles. Keep the trunk stable and the pelvis well controlled throughout the movement.

Tips: Ensure your knees stay aligned with your feet upon landing to protect your joints. Maintain an upright posture and avoid leaning forward.

Progression: Gradually increase the number of repetitions or the speed of execution as you become comfortable with the movement.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing in athletic stance, knees slightly bent, weight on the forefoot
Clinical goal
Strengthen the muscles and joints of the foot and ankle
Also known as
Jumping Jack forward and backward, Forward-backward jumps, Jumping Jack ankle

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.