Procaryote
Ankle and foot · Motor control

Unstable Surface Jumps

Unstable surface jumps, 3 sets, 8 repetitions

Illustration of the Unstable Surface Jumps 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 light jump while maintaining control of your landing, then return to the starting position. Focus on the stability of your feet and ankles throughout the movement.

Tips: Keep your knees slightly bent upon landing to absorb the shock. Look straight ahead to aid balance. Do not rush; prioritize control quality.

Progression: Gradually increase the jump height or the duration of maintaining the landing as you feel stable.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
balance cushion
Starting position
Standing on an unstable surface
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
jumps on balance cushion, unstable surface jumps, 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.