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Knee · Motor control

Controlled Jumping in Place

Controlled jumping in place, 3 sets, 8 repetitions

Illustration of the Controlled Jumping in Place exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand with feet hip-width apart. Perform a small vertical jump while maintaining control of your movement, then land softly by slightly bending your knees to absorb the impact.

Tips: Keep your torso upright and engage the muscles around the knee to stabilize the joint. Always land gently on the soles of your feet to avoid shocks.

Progression: Gradually increase the number of repetitions or the height of the jump as you feel comfortable and pain-free.

At a glance

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

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.