Procaryote
Ankle and foot · Strengthening

Toe Jumps

Toe jumps, 3 sets, 15 repetitions

Illustration of the Toe Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 15

Description: Stand in an athletic stance with knees slightly bent and weight on the forefoot. Perform small jumps bouncing on the toes, then land softly by slightly bending the hips, knees, and ankles to absorb the impact. Keep the trunk stable and the pelvis controlled throughout the exercise.

Tips: Ensure your knees stay aligned with your feet upon landing to avoid twisting. Maintain good posture by keeping the core engaged.

Progression: Gradually increase the number of repetitions or the height of the jumps as you feel comfortable and pain-free.

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 foot and ankle muscles to improve stability and propulsion
Also known as
small toe jumps, bouncing on toes, light jumps on forefoot

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.