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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.
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 is much liked and respected by all the players both because of his wide knowledge of tennis specific fitness and his ability to communicate the content.
20 Feb 2019
Athletic Development Coach Venue: WILLAND Date: Wednesday 20th February. Time 0900-1630. Booking deadline Friday 8 February Is the ‘Athletic Development Coach’ course for me? This particular course is for our junior members to attend. If you are interested in attending please contact Carly. What will I learn? Course Goals and Objectives Candidates will be expected […]