Procaryote
Ankle and foot · Strengthening

Single-leg Jump Rope

Single-leg jump rope, 3 sets, 30 jumps per foot, 1-minute rest between sets

Illustration of the Single-leg Jump Rope exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 30 jumps per foot

Rest: 1 minute between sets

Description: Stand on one foot and swing the jump rope under that foot while jumping in a controlled manner. Alternate feet after each set to balance the workload.

Tips: Keep your torso upright and knees slightly bent to absorb the jumps. Focus on a soft landing to protect the ankle.

Progression: Gradually increase the number of jumps per set or reduce rest time as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
jump rope
Starting position
Standing on one foot, holding the jump rope in hands
Clinical goal
Strengthening of the foot and ankle
Also known as
single-leg jump rope, one-foot jump rope, unipedal jump

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.