Procaryote
Ankle and foot · Motor control

Bipodal reception in proprioception

Bipodal proprioception landing, 3 sets, 8 repetitions

Illustration of the Bipodal reception in proprioception exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand upright with both feet flat on the ground. Jump lightly then land softly on both feet while controlling your balance. Be sure to slightly bend your knees upon landing to absorb the shock.

Tips: Keep your gaze straight ahead and slightly contract the leg muscles to stabilize the ankle. Try to land with both feet at the same time and symmetrically.

Progression: Gradually increase the jump height or perform the exercise on an unstable surface once you master the movement.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet flat on the ground
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
Double-foot landing, Two-foot reception, Bipodal ankle proprioception

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.