Procaryote
Ankle and foot · Motor control

Unstable Surface Backward Jump

Unstable surface backward jump, 3 sets, 8 repetitions

Illustration of the Unstable Surface Backward Jump exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand on an unstable surface, such as a balance cushion. Perform a backward jump while controlling the landing on the same surface, keeping the ankles stable and pulling the arms slightly backward to aid balance.

Tips: Keep your gaze straight ahead, slightly bend the knees upon landing to absorb shock, and contract the muscles around the ankle to prevent sudden movements.

Progression: Increase the number of repetitions or the duration of hold upon landing as you feel more stable.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
unstable surface
Starting position
Standing on an unstable surface
Clinical goal
Improve motor control and ankle stability
Also known as
backward jump on balance cushion, unstable surface jump with proprioception, ankle proprioception exercise

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.