Procaryote
Ankle and foot · Mobility

Lateral Jumps with Rebound

Lateral jumps with rebound, 3 sets, 8 repetitions per side

Illustration of the Lateral Jumps with Rebound exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Stand in an athletic stance with knees slightly bent and weight on the forefoot. Perform a lateral jump with a rebound, then land softly by flexing the hips, knees, and ankles to absorb the impact. Keep the trunk stable and the pelvis controlled, with knees aligned over the feet at landing.

Tips: Focus on a smooth and controlled movement, avoid locking the joints upon landing. Keep your gaze straight ahead to maintain balance.

Progression: Gradually increase the height and distance of the jump as motor control improves.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Standing in an athletic stance with knees slightly bent
Clinical goal
Improve motor control of the foot and ankle
Also known as
controlled lateral jumps, lateral movement with rebound, side step with jump

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Maintained dorsiflexion of the ankleMaintained dorsiflexion of the ankle, 3 sets, hold for 10 seconds, 5 repetitions per foot Maintained Plantar FlexionMaintained plantar flexion, 3 sets, hold 10 seconds, 5 repetitions per foot Plantar Flexion Mobilization with OverpressurePlantar flexion mobilization with overpressure, 3 sets, 10 repetitions, manual self-overpressure Seated Ankle PumpingSeated ankle pumping, 3 sets, 15 repetitions Seated Plantar Fascia StretchSeated plantar fascia stretch, 3 sets, hold for 30 seconds Single-leg Balance on Airex CushionSingle-leg balance on Airex cushion, 3 sets, hold 30 seconds per foot Single-leg hopping with weightSingle-leg hopping with weight, 3 sets, 8 repetitions per leg, 2 kg dumbbells in each hand Slow Tandem WalkingTandem walking, 3 repetitions over 5 meters, slow pace

See all ankle and foot exercises →

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.