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Using reflection and debriefs to enhance coaching: Wade Gilbert
July 21, 2017
“Why wait for a disaster to have a really open and frank conversation?” Wade Gilbert asked this at the GAIN conference in his presentation on reflection and debriefs for coaches. (This was two days after the Grenfell tower disaster where many people were asking the same thing). Wade said that systematic reflection could be the […]
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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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Judith Hamer – GB Wheelchair Basketball, Paralympian
I have worked with James for three years now. James's attitude to training has changed my approach to my training session and sport making me more focussed and organised to get as much as I can out of each session. The improvements I have made with my fitness, core and my psychological approach to training have been largely down to my sessions with James
 
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Level 1 Strength and Conditioning Course – London – **NEW DATE**
19 Aug 2017

Level 1 Strength and Conditioning Course – Kensington, London. 19-20 August 2017. Venue: Westway Sport & Fitness Centre, 1 Crowthorne Rd, London W10 6RP Asessment Day – Sunday 1 October 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 […]

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