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Lateral Jumps
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Side-to-side jumps are challenging for people with ankle instability. Perform these jumps only after you gained some level of proficiency and confidence with forward-backward jumps.
Balance on one leg with both hands on your hips. Jump side to side on one leg for 6 reps. Jump as far as you can without losing your balance. At first, perform this exercise slowly. Control each landing by balancing for 3 seconds. Maintain good posture with your hands on your hips with each jump and landing.
Once you can perform these jumps slowly with good control and balance, increase the speed. Now, jump quickly forward and back without losing your balance or posture.
Balance on one leg with both hands on your hips. Jump side to side on one leg for 6 reps. Jump as far as you can without losing your balance. At first, perform this exercise slowly. Control each landing by balancing for 3 seconds. Maintain good posture with your hands on your hips with each jump and landing.
Once you can perform these jumps slowly with good control and balance, increase the speed. Now, jump quickly forward and back without losing your balance or posture.
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