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What is physical literacy?
January 17, 2018
What is Physical Literacy? Physical Literacy is a term gaining currency to help promote the need for children to be given the opportunities to move. Physical education has been squeezed out of the school curriculum, competitive sports have taken over and many children are disheartened and therefore disengaged. “Partly through lack of sufficient activity some children […]
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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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Jess Bradley: European Tour Golfer
                I first worked with James in Devon Golf’s High Performance Group when I was 16. His attitude and enthusiasm towards training was the main reason I approached him whilst I was studying in the U.S.A to train with him again. He makes our sessions tough but enjoyable. He […]
 
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Level 1 Strength and Conditioning Course – Somerset **MARCH 2018**
17 Mar 2018

Level 1 Strength and Conditioning Course – Somerset

Venue: Princess Royal Sports Complex, Wellington, Somerset. TA21 8NT

Assessment Day: Sunday 25 March 2018

Cost: £280 including materials and access to online resources. To book send a deposit of £100 here.

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