Jumping, Hopping and Bounding Rehab Exercises

Jumping, hopping and bounding exercises are usually part of ones lower limb mid to later rehab program and I will usually prescribe these for the following reasons:

  • Develop single leg power i.e. ability to load and generate force as well as absorb force (in all directions)
  • Address double and single leg landing technique
  • Address balance and control with both single leg and bilateral stance

In terms of how I start someone with these exercises, the prescription (exercise, number of exercises, sets and reps) will vary depending on the person, their initial injury and their goals.  However I will usually start with the following:

Jumping

  • Jumping and landing technique (technique focus)
  • Jump and land (repeat) – forward, lateral, rotational (directional focus)
  • Travelling horizontal jump (repeated jumps focus)
  • Jumping vertical height (box) (height focus)
  • Jumping (from box to floor and progressing to depth jump)
  • Jumping 2 feet – 1 foot land (bilateral to single leg progression focus)
  • Jumping (all directions) using external verbal cue (reaction jump)

Hopping/Bounding

  • Hopping and landing technique (technique focus)
  • Hopping and land (repeat) – forward, lateral, rotational (directional focus) – can be completed from same leg to same leg, same leg  to opposite leg.  Can also be completed from single leg to bilateral land or bilateral jump to single leg landing
  • Travelling horizontal hop (repeated hopping focus)
  • Hopping vertical height (box) (height focus)
  • Hopping (all directions) using external verbal cue (reaction hop)

These are just some of the different exercises that I will play around with.  In terms of repetitions, usually I will keep reps low (<20-25 total) and keep frequency to 1-2 * week.  The thought process around this is that plyometrics places a lot of load through the body due to the need to both generate and absorb force and that it is important that the person can recover appropriately and still continue to undertake their other regular training or exercise program.  If working for maximum power, keeping total reps relatively low so that quality of jumping and hopping can be undertaken rather than focusing on quantity with poor technique, fatigue and poor mechanics.

 

 

 

 

 

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