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Ankle and foot · Motor control

Jump landing with rebound and 180° rotation over an obstacle

Jump landing with 180° rebound over obstacle, 3 sets, 6 repetitions

Illustration of the Jump landing with rebound and 180° rotation over an obstacle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6

Description: Stand facing an obstacle. Jump over it performing a 180-degree rotation in the air, then land while maintaining good balance on the supporting foot. Keep stability after landing without collapsing the arch of the foot.

Tips: Keep the knee slightly bent upon landing to absorb impact. Properly orient the foot and align the ankle, knee, and pelvis to avoid instability. Focus on a soft, controlled landing.

Progression: Increase the height of the obstacle or the speed of the jump once you master the exercise.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
jump obstacle
Starting position
Standing, stable support on the targeted foot, knee slightly bent
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
180-degree jump with rebound, jump with rotation and landing, obstacle rebound with rotation

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.