My Yasha Goby did that to me a few months ago in my 14G Biocube! That was the final straw for me and I banished her to the refugium of the 155G.
It's a pain, but if turn the pump off and let the chamber fill up, and scare it, it's likely to jump. Mine jumped and floor surfed, then I was able to scoop her up and put her in a different tank.