This exercise focuses on developing lower limb power and force production, particularly through the quadriceps, gluteals, and calf muscles. It’s often prescribed to improve explosive strength needed for activities like jumping or returning to sport. Starting from a seated position helps train controlled force production.
- Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
- Position your feet slightly behind your knees to prepare for a strong push-off.
- Lean your trunk slightly forward while keeping your chest upright.
- Lift both feet off the ground.
- Quickly lower your feet to the ground, following through with an explosive push through your legs to stand up and perform a jump.
- Land softly with knees slightly bent to absorb the impact.
- Reset by returning to the seated position in a controlled manner.
- Complete repetitions as prescribed by your physiotherapist.