Procaryote
Knee · Motor control

Single-leg jumps with direction change

Single-leg jumps with direction change, 3 sets, 8 jumps per leg

Illustration of the Single-leg jumps with direction change exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 jumps per leg

Description: Stand on one leg and jump forward, quickly changing direction at each landing. Keep the knee aligned with the foot and control the landing to avoid instability.

Tips: Focus on a soft, stable landing, slightly bend the knee upon landing to absorb shock, and keep the torso upright for good balance.

Progression: Gradually increase the jump speed or the distance between jumps as you master the movement.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Improve motor control and knee stability
Also known as
single-leg jumps with rotation, directional unipod jumps, controlled unipod 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.