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Single-Leg Vertical Jump for Height at a Wall

AdvancedStrengthTier T4

Aim: a controlled jump and a soft, steady landing. Good for: Single-leg power practice; Jump and landing control; Late-stage lower-body conditioning.

Targets: Ankle
Experienced exercisersLeg powerLanding control

When to use

This is for fit, experienced exercisers who have been cleared to do impact work on one leg. Use it in the main part of a session after a good warm-up. The goal is a controlled jump and a soft, steady landing.

Stop if

Stop if you feel sharp pain, dizziness, or knee or ankle pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • One practice trial is given for each limb before the measured trials.
  • Two alternating trials are performed on the unaffected and affected sides, and the vertical height reached is measured and averaged for each leg.
  1. A woman standing on her right leg alone, side-on beside a plain wall, her left leg bent and lifted clear of the floor.

    Step 1 of 5

    Stand sideways to a wall on your right leg. Lift your left leg off the floor.

  2. The same woman lower to the floor, her right knee bent deeply in a crouch, both arms swung back behind her, the left leg still lifted beside her.

    Step 2 of 5

    Bend your right knee into a deep crouch. Swing both arms back behind you.

  3. The same woman airborne at the top of a jump beside the wall, her right leg extended below her with the foot off the floor, her right hand reaching up to tap the wall, her left leg still bent and clear of the wall.

    Step 3 of 5

    Jump up as high as you can. Reach your right hand up and tap the wall.

  4. The same woman landing on her right foot alone beside the wall, the right knee bent to absorb the landing, both arms lowering, the left leg still lifted clear of the floor.

    Step 4 of 5

    Land on your right foot. Bend the knee to soak up the landing and lower your arms.

  5. A woman standing on her right leg alone, side-on beside a plain wall, her left leg bent and lifted clear of the floor.

    Step 5 of 5

    Stand tall on your right leg again, side-on to the wall. Repeat, then switch legs.

Breathing

  • Breathe normally.

Form Cues

  • Keep the standing knee in line with your toes
  • Land softly and quietly
  • Reach tall with the hand nearest the wall
  • Take a full reset between jumps

Common Mistakes to Avoid

  • Landing stiff-legged
  • Letting the knee fall inward
  • Jumping when tired
  • Rushing the next jump before balance returns

Safety Information

High-impact single-leg landings carry a fall and joint-strain risk. Clear the floor and wall area first. Only try this if a clinician or coach has cleared you for jumping. Build up with two-leg jumps first.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.