Latest Blog Entry
10 Rebounder exercises for lower limb control
Improve Strength, Proprioception, Control and Ultimate Stability of the Lower Limb using a rebounder.
There are many physical benefits from using a trampette or rebounder e.g. improving cardiovascular fitness and core control.
The exercises listed below are suitable for any person who wishes to improve the stability of their lower limb joints. I have included easy, intermediate and advanced exercises for guidance.
Part of the Solution
It is recommended that the more difficult tasks are perfected on a stable surface before progressing to a rebounder or unstable surface.
These drills are especially useful for our clients who are recovering from a hip/knee/ankle injury or surgery (most ACL conservative or post-op protocols will include rebounder work).
Athletes without injury will also find these exercises of benefit to help prevent injury and improve performance, in conjunction with their stable surface training. The rebounder adds a new stimulus which can then lead to adaptation.
On the other hand, those with osteoarthritis will favour the use of a rebounder for gentle and functional movements as it reduces the joint impact forces.
IF YOU ARE POST INJURY OR SURGERY, PLEASE CONSULT YOUR LOCAL THERAPIST BEFORE USING THESE SUGGESTED EXERCISES.
1 Heel raises
4 Single leg stands
5 single leg squat
6 Hopping/alternate leg hopping
8 Directional squat jumps
9 Jump on/off (straight or multi-directional)
10 Hop on/off (straight or multi-directional)
Check the video here:
Remember progress from:
- Stable to Unstable
- Single reps to multiple reps
- 2 feet to one foot
- Single plane to multi directions
James has a huge breath and depth of knowledge on fitness issues. He is able to implement this knowledge into a practical course both making the task of fitness and conditioning both different and interesting from other fitness training that most are familiar with. He understands the safety issues when dealing with young adults strength and conditioning programmes. Programmes he sets are tailored to the individual needs of the group. There was a huge amount of progress made with some of these individuals in terms of their understanding of fitness and their own fitness levels.
14 Oct 2017
Level 1 Strength and Conditioning Course – Horsham. 14th -15th October 2017 Venue: Christ’s Hospital, Horsham, W. Sussex, RH13 0LA. Assessment Day: Sunday 3rd December 2017. Cost: £280 including materials and access to online resources. To book send a deposit of £100 here. The deposit is non refundable. Once the full balance has been paid and your place […]