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Ankle and foot · Motor control

Jump landing with destabilization

Jump landing with destabilization, 3 sets, 8 repetitions

Illustration of the Jump landing with destabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Jump from a small height and land on one foot while maintaining balance despite an unstable surface or slight imbalance. Control the descent and hold the position for a few seconds before returning to the initial position.

Tips: Keep your gaze straight ahead, slightly bend the knee upon landing to absorb impact, and engage the muscles around the ankle to stabilize. Do not let the foot collapse inward or outward.

Progression: Increase the jump height or the duration of balance hold as you become comfortable with the exercise.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
step, balance_board, pillow
Starting position
Standing, ready to jump
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
Unstable single-leg landing, Jump with ankle control, Unipedal unstable reception

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.