Procaryote
Knee · Mobility

Jumping with a pause on the spot for knee control

Jumping in place, 3 sets, 8 repetitions, knee control at each landing

Illustration of the Jumping with a pause on the spot for knee control exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Jump vertically in place and land softly, controlling the position of your knee, ensuring it does not cave inward. Pause stably at each landing before preparing for the next jump.

Tips: Keep your torso upright and knees aligned with your feet at each landing. Focus on a silent, controlled landing to protect your joints.

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

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Standing, feet shoulder-width apart
Clinical goal
Improve motor control and knee stability
Also known as
controlled in-place jumps, knee stabilization jumps, pause 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

Lateral jumps with stabilizationLateral jumps with stabilization, 3 sets, 8 repetitions per side, 2-second pause at landing Multidirectional Patella MobilizationMultidirectional patella mobilization, 2 sets, 1 minute per knee Neurodynamic mobilization of the tibial nerveNeurodynamic mobilization of the tibial nerve, 3 sets, 10 repetitions, leg extended, ankle dorsiflexion and knee extension Peroneal nerve neurodynamic mobilization in sitting positionNeurodynamic mobilization of the peroneal nerve, seated, 3 sets, 8 repetitions per leg Seated Knee Extension with WeightsSeated knee extension with weights, 3 sets, 10 repetitions, slow and controlled movement Self-massage of the posterior knee with a ballSelf-massage of the posterior knee with a ball, 2 sets, 1 minute per set Standing Hamstring StretchStanding hamstring stretch, 3 sets, 30 seconds per leg Standing Quadriceps StretchStanding quadriceps stretch, 3 sets, hold for 30 seconds per side

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.