Procaryote
Ankle and foot · Mobility

Unilateral Counter Jump

Unilateral counter jump, 3 sets, 8 repetitions per leg, movement control

Illustration of the Unilateral Counter Jump exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand on one leg, then jump forward while controlling the landing on the same leg. Keep the movement smooth and controlled, avoiding losing balance.

Tips: Focus on a soft landing with the foot well aligned, and keep the trunk stable throughout the jump. Look straight ahead to facilitate control.

Progression: Gradually increase the height or distance of the jump as you master the movement without losing balance.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
None
Starting position
Standing on one leg
Clinical goal
Improve motor control of the foot and ankle
Also known as
controlled unilateral jump, single-leg counter jump

Precautions

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

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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.