Skip to content
BounceLab is currently in testing.Want to become one of the first Pro beta testers? Contact us:BounceLab.jump@outlook.comX / @hfzr28Facebook
BOUNCELAB
Exercise Library
PREHAB & RECOVERYbeginner

Single Leg Balance

The foundation for preventing the #1 jump injury (ankle sprain) — single-leg balance rebuilds proprioception and ankle stability, the safety prerequisite for all single-leg jumps. Stand on one leg and hold; progress to eyes closed and a soft surface.

Ankle proprioception, foot intrinsics, core3-5 × 30-60s per side
Single Leg Balance 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Start eyes open, flat floor — 30s
  • 2.Progress to eyes closed
  • 3.Then a soft pad/foam
  • 4.Final target: eyes closed on a pad for 60s

Detailed training method

[Steps]1. Stand on one leg→2. Stay stable→3. Start eyes open on a flat floor→4. Hold 30s→5. Progress to eyes closed→6. Then a soft pad [Common Errors]✗ Holding a wall→avoid support ✗ Holding breath→breathe normally ✗ Only the strong side→both sides required [Progressions]Eyes-open floor→eyes-closed floor→eyes-open pad→eyes-closed pad→single-leg + catch→single-leg jump landing [Jump-Specific]Prevents the #1 jump injury (ankle sprain); rebuilds proprioception and ankle stability; the safety prerequisite for all single-leg jumps

Related calculators

Limb Symmetry Index Calculator (LSI)

Related exercises

Foam Rolling: Quadriceps

Essential quad recovery after jump training — foam rolling relieves the most loaded muscle group, preventing patellar overload and muscle stiffness

Banded Ankle Distraction

A lifesaver for jumpers with limited dorsiflexion — banded distraction restores joint space and mobility, directly improving takeoff depth

Star Excursion Balance

Dynamic balance closer to real landings than single-leg standing

Related articles

Patellar Tendinopathy (Jumper's Knee): Prevention & Rehab

The #1 injury in jump training, explained: why the tendon overloads, evidence-based prevention and the four rehab phases from isometrics to return.

Returning to Training After an Ankle Sprain

Grades, timeframes and the functional return criteria that matter more than the calendar — plus the staged path back to jumping.

Do Flat Feet Hurt Your Jump? Shoe Choices Explained

A flattened arch weakens the spring effect — but it is not decisive. Foot training, shoe choice and calf flexibility all matter more.

Start Assessment Browse All Exercises