Procaryote
Knee · Motor control

Jump with stabilization on ground marker

Jump with stabilization on ground marker, 3 sets, 8 repetitions

Illustration of the Jump with stabilization on ground marker exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand in front of a ground marker. Jump forward or sideways to land on the marker, then stabilize by keeping the knee aligned and the body steady. Hold the position for a few seconds before returning to the starting position.

Tips: Keep your gaze straight ahead, slightly bend your knees upon landing to absorb the shock, and carefully control your balance. Do not let the knee collapse inward.

Progression: Increase the height or distance of the jump as stabilization becomes easier, or reduce the hold time to work on reactivity.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
ground marker
Starting position
Standing, feet on the ground in front of a marker
Clinical goal
Improve motor control and knee stability
Also known as
stabilized jumps, knee control jumps, ground target 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.