fbpx Skip to content

Level 1: Double Leg Jump

Instructions

  1. Begin standing with a step in front of you.
  2. Jump onto the step using both legs.
  3. Land with both legs.
  4. Jump back down to the start.
  5. Repeat as many times as your Physiotherapist has prescribed.

Level 2: Double Leg Jump with Single Leg Landing

Instructions

  1. Begin standing with a step in front of you.
  2. Jump onto the step using both legs.
  3. Land with only one leg
  4. Jump back down to the start, landing with both legs.
  5. Repeat as many times as your Physiotherapist has prescribed.

Level 3: Single Leg Jump

Instructions

  1. Begin standing with a step in front of you.
  2. Jump onto the step using just one leg
  3. Land with the same leg.
  4. Jump back down to the start, using just one leg.
  5. Repeat as many times as your Physiotherapist has prescribed.

Level 4: Single Leg Jump Progression

Instructions

  1. Begin standing with a step in front of you.
  2. Jump onto the step using just one leg
  3. Land with the same leg.
  4. Jump forwards off the step using the same leg. Try make this one continuous movement, without much of a pause on top of the step.
  5. Step back over the step, or walk around the step to repeat.
  6. Repeat as many times as your Physiotherapist has prescribed.

Level 5: Single Leg Jump with Direction Change

Instructions

  1. Start standing facing the step in front of you.
  2. Use one leg to hop onto the step, turning as you hop so that you land facing 90 degrees from your starting position.
  3. Land on the same leg you hopped with.
  4. Hop back down, landing back in the position that you began in.
  5. Repeat this as many times as your Physiotherapist has prescribed.

Level 6: Single Leg Lateral Hop

Instructions

  1. Start standing facing side on to the step.
  2. Using one leg, hop sideways onto the step, landing with the same leg you hopped with.
  3. Hop back down from the step with the same leg, landing back in the starting position.
  4. Repeat this as many times as your Physiotherapist has prescribed.

Precautions

  • Plyometric exercises are high load on joints and tendons, make sure to do a proper warmup before starting, and get clearance from your Physiotherapist before beginning plyometric training.
  • These are high level plyometrics, make sure you are comfortable hopping on the spot before beginning these.
  • Allow sufficient time for the body to recover after plyometric training (48-72 hours).