Procaryote
Knee · Motor control

Single-leg plyometric jumps

Single-leg plyometric jumps, 3 sets, 8 repetitions per leg, 60 seconds rest between sets

Illustration of the Single-leg plyometric jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Rest: 60 seconds between sets

Description: Stand on one leg, then jump forward or in place while controlling the landing on the same leg. Keep the knee aligned with the foot and absorb the impact by slightly bending the knee upon landing.

Tips: Focus on a smooth and controlled movement, avoid letting the knee cave inward. Keep the trunk upright and stable throughout the exercise.

Progression: Gradually increase the height or distance of the jump as you master the technique and the exercise becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
None
Starting position
Standing on one leg
Clinical goal
Improve motor control of the knee
Also known as
single-leg jumps, unilateral jumps, plyometric exercises on one leg

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.