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Fitness training for Field Hockey: Part 2
May 24, 2017
When looking to improve speed and agility we first need to look at what areas contribute towards them. Other than technique which is essential we can also work on:force production movement efficiency decision making
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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.

As a Physiotherapist, I prefer to use a rebounder specifically to improve a client’s strength, proprioception, control and ultimate stability of the lower limb.

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

rebounderIt 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.

EASY

1 Heel raises rebounder

2 Jogging

3 Jumping

4 Single leg stands

INTERMEDIATE

5 single leg squatrebounder

6 Hopping/alternate leg hopping

7 Jog/balance

8 Directional squat jumps

ADVANCED

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

 Sarah Marshall 

Chartered Physiotherapist

Comments

  1. […] saw and did later really opened my eyes. (Physiotherapist Sarah and I discussed this when doing the rebounder […]

  2. […] Strengthening of the surrounding muscle groups. This should be focused on during periods of reduced symptoms and limited growth. […]

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Robin Williams GB Footballer Paralympian
I have been training with James for over four years now and firmly believe he has played a key role in my transformation as an athlete and therefore as a footballer. It’s fair to say I was in poor condition in various aspects when we first met, however, James’ ability to focus on the most important things and eliminate the baggage from training has enabled me to develop rapidly, having missed selection for the 2009 European Championships I am now a regular in the starting lineup.
 
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25 Jun 2017

Athletic Development CPD workshop Exclusive CPD opportunity for sports coaches, physiotherapists and p.e. teachers who have attended one of our previous courses. Following feedback from attendees of our recent courses, we have designed this workshop to help you implement practices the next day at your club or school. The workshop will be mostly practical with an […]

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