Procaryote
Ankle and foot · Strengthening

Plyometric heel jumps with eversion

Plyometric heel jumps with eversion, 3 sets, 10 repetitions

Illustration of the Plyometric heel jumps with eversion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand upright, then perform a jump propelling yourself solely on your heels while eversion of the feet (outward rotation). Land softly on the heels, controlling the movement to avoid shocks. Repeat this movement smoothly and in a controlled manner.

Tips: Keep the trunk straight and stable, avoid excessive knee flexion, and focus on a gentle landing to protect your joints.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Standing, feet flat on the ground
Clinical goal
Strengthen the dorsiflexor and evertor muscles of the foot and ankle
Also known as
heel jumps with external rotation, ankle eversion plyometric 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.