Strength & Stability
Jump and Stable Landing
This exercise promotes neuromuscular control and stability of the leg joints during landings. It helps reduce the risk of injury from impact and jumping.
- plyometrics
- stability
- knee control
- prevention
Instructions
How to do it
Perform a small jump from a standing position and land softly on both feet. The hips and knees bend to absorb the impact, while the leg axes remain stable and aligned.
Dosage
2–3 sets of 5–6 repetitions
Important
Prioritize quality and control over jump height.
Common mistakes
- Hard, noisy landing.
- Knees collapsing inward (valgus).
- Torso falling forward.
- Landing on straight legs.
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.