Mid-Stage lower limb Rehab

Build Power, Control, and Confidence After Injury

If you're recovering from a knee injury or ankle injury and getting ready to return to floor work, tumbling, or running, then you're entering what's known as the mid-stage rehab phase—a vital transition toward dynamic movement.

This phase focuses on early power endurance—rebuilding strength, improving landing technique, and challenging your balance under load. Whether you're a dancer, gymnast, or an athlete preparing for high-impact movement again, these drills are designed to get you moving safely and confidently.

⚠️ Important: Always consult a healthcare provider or physiotherapist before starting any new rehab exercise routine.

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🔁 Recommended Mid-Stage Rehab Exercises

1. Block Hops (Single Leg Jump Up and Down)

Start by hopping onto a raised block with one leg, then hopping down again.

✅ Goal: Improve balance, coordination, and impact absorption.

✅ Tip: A higher block can reduce impact on the knees, making it joint-friendly.

2. Drop-Landings From Height

Begin by standing on a block on one leg, then drop down to land on both legs.

✅ Focus on quiet landings, smooth control, and core engagement.

✅ Ideal for retraining floor-based landings.

3. On-the-Spot Hops + Clock Drill

From a standing position, hop on one leg with hands on hips.

To level up:

✅ Add tempo to increase power endurance.

✅ Perform clock-style hops (forward, side, back) for multi-directional control.

4. Running Prep Steps

Step forward and land quickly on one leg—mimicking a fast, controlled run-up.

✅ Key for dancers who often land on one leg.

✅ Trains landing reflexes and joint control at speed.

5. Lateral Ski Jumps

Perform rapid side-to-side jumps to simulate ski motions.

✅ Enhances cardio, lateral strength, and reactive control.

✅ Great for full-body coordination and agility.

💡 Why These Drills Matter

These exercises aren't just for recovery—they're for developing explosive strength, confidence in your landings, and readiness for high-level training again.

Whether you're returning to the studio, the floor, or the track, these movements are a must-have in your rehab journey.

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