Procaryote
Knee · Motor control

Continuous on-the-spot jumps for knee motor control

Continuous on-the-spot jumps, 3 sets, 20 repetitions, movement control

Illustration of the Continuous on-the-spot jumps for knee motor control exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 20

Description: Stand with feet hip-width apart. Perform small vertical jumps on the spot, maintaining the knee stable and controlled upon landing. Ensure a soft landing on the balls of the feet, slightly bending the knees to absorb the shock.

Tips: Keep the torso upright and look ahead to maintain balance. Focus on smooth, controlled movement without excessive rebounding.

Progression: Gradually increase the jump height or the number of repetitions as you master knee control.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet hip-width apart
Clinical goal
Improve motor control and stability of the knee
Also known as
jumps on the spot, controlled small jumps, knee stabilization jumps

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Controlled 20-meter SprintControlled sprint, 4 rounds of 20 meters, full recovery between sprints Controlled B-SkipsB-Skips, 3 sets, 12 repetitions per leg, controlled execution Controlled Football Pass for Knee ControlFootball-specific pass, 3 sets, 10 repetitions per leg, knee control Controlled hurdle jumps with low hurdlesHurdle jumps with low hurdles, 3 sets, 8 repetitions, focus on movement control Controlled Jumping in PlaceControlled jumping in place, 3 sets, 8 repetitions Cutting and Direction Change SprintCutting and direction change sprint, 4 sets, 6 back-and-forths, 60 seconds recovery between sets Diagonal on One LegDiagonal on one leg, 3 sets, 8 repetitions per leg Dynamic Box JumpDynamic box jump, 3 sets, 8 repetitions, controlled movement with each jump

See all knee exercises →

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.