Procaryote
Knee · Motor control

Single-leg lateral jumps with agility ladder

Single-leg lateral jumps with agility ladder, 3 sets, 10 repetitions per leg

Illustration of the Single-leg lateral jumps with agility ladder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Place an agility ladder on the ground. Jump laterally on one leg from one square to the next, controlling the landing, then return to the starting position. Alternate legs each set.

Tips: Keep the knee slightly bent upon landing to absorb shock and prevent abrupt movements. Focus on a smooth and controlled motion to improve stability.

Progression: Increase jump speed or reduce ground contact time once control is mastered.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
agility ladder
Starting position
Standing beside the ladder on one leg
Clinical goal
Improve motor control and knee stability
Also known as
single-leg lateral jumps, unipedal lateral jumps with ladder, knee agility exercise

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.