Exercise of the Week: Lateral Jump

This week’s exercise is a variation on last weeks exercise.  Like the tuck jump, it requires control of the knee in the frontal plane and deep knee flexion control.  The focus for this exercise is not on height, but rather on speed and technique.

Begin on one side of a 2×4 plank, or some other barrier that is no more than about 2 inches high. Begin with the same squatting movement as the tuck jump, swinging the arms back for a countermovement. Jump over the barrier and land, focusing on minimizing lateral knee movement and sinking down into the hips for a soft landing.

Once you are able to jump back and forth over the plank with good form and no pain, for 2 sets of 10 repetitions, try the next progression on one leg. Eventually you should can try this for time, hopping back and forth with good form for a duration of 10 seconds.

This entry was posted in Interesting things we can do in PT and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s