Procaryote
Knee · Balance

Medicine Ball Jump with Controlled Landing

Medicine ball jump, 3 sets, 8 repetitions, controlled landing

Illustration of the Medicine Ball Jump with Controlled Landing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Hold a medicine ball in front of you in an athletic stance, knees slightly bent, weight on the front of the feet. Jump forward or in place, then land softly by flexing the hips, knees, and ankles to absorb the impact. Keep the knees aligned with the feet, the torso stable, and the pelvis controlled during landing.

Tips: Focus on a soft, controlled landing to protect your joints. Keep the core engaged to stabilize your posture.

Progression: Gradually increase the height of the jump or the speed of execution as the landing becomes easy and controlled.

At a glance

Goal
Balance
Level
Intermediate
Equipment
medicine ball
Starting position
Standing in an athletic stance, knees slightly bent
Clinical goal
Improve motor control and knee stability
Also known as
medicine ball jump, controlled landing with medicine ball, plyometric knee exercise

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

Modified A-skips for Knee Motor ControlModified A-skips, 3 sets, 10 repetitions per leg, slow and controlled execution Single-leg balanceSingle-leg balance, 3 sets, hold for 30 seconds per leg Single-leg jumps with on-the-spot stopSingle-leg jumps with on-the-spot stop, 3 sets, 8 repetitions per leg, 45 seconds rest between sets Standing proprioception with feet together and head flexion and extension movementsStanding proprioception with feet together and head flexion and extension, 3 sets, hold 30 seconds each Tandem Balance with Eyes ClosedTandem balance with eyes closed, 3 sets, hold for 20 seconds Unstable Cushion BalanceUnstable cushion balance, 3 sets, 30 seconds per leg Joint Feet Proprioception with Head RotationsJoint feet proprioception with head rotations, 3 sets, 30 seconds Lateral Unipedal HopsLateral unipedal hops, 3 sets, 10 repetitions 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.