Single leg plyo jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg plyo jump )

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Name of exercise  AROM knee ext (plyometric) uni w/TG
Other names of exercise Single leg plyo jump
Description of exercise Single leg plyo jump exercise is a dynamic and challenging plyometric movement that involves explosive jumping on one leg. It requires strength, balance, and coordination to perform the movement correctly. To do the exercise, start by standing on one leg with the knee slightly bent. Then, quickly jump as high as you can, using your arms to help propel you upwards. Land softly on the same leg, absorbing the impact with your muscles. This exercise helps to improve lower body strength, power, and agility, as well as enhance athletic performance. It can also be modified to increase difficulty by adding weights or incorporating different variations, such as lateral jumps or single leg hops.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back on board with board at bottom.
  • Place foot on foot plate with knee bent to 90, the other foot placed on board as shown.
  • Push up with enough force to let foot leave the foot plate.
  • Land back on foot plate softly and push off again.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Increased power
  • Enhanced coordination
  • Strengthened leg muscles
  • Improved agility
  • Increased speed
  • Improved sports performance
  • Reduced risk of injury
  • Improved cardiovascular fitness
  • Increased explosiveness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Single leg plyo jump exercise should be avoided if you have any existing injuries or pain in your legs, knees, or ankles. This exercise puts a lot of stress on these areas and can worsen any existing conditions. It should also be avoided if you are a beginner or have poor balance and coordination. This exercise requires a certain level of strength and stability, and attempting it without proper preparation can lead to injury. Pregnant women should also avoid this exercise as it can put too much strain on the body. If you have any doubts or concerns about your ability to perform this exercise safely, it is best to consult with a fitness professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Wear proper footwear with good grip
  • Start with a lower height and gradually increase as you gain strength
  • Keep your core engaged throughout the exercise
  • Focus on landing softly and with control
  • Keep your knee aligned with your toes
  • Avoid overexertion and take breaks as needed
  • Keep a stable and balanced stance
  • Avoid locking your knees during the jump
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injuries
  • Muscle weakness
  • Osteoporosis
  • Arthritis
  • Plantar fasciitis
  • Patellar tendinitis
  • Ankle sprains

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    Frequently asked questions

     

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