Pausing before the jump
The sprint-to-jump transition power is lost with any pause.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
5-10-5 Reaction Jump Combo
Coaching cues
- Run the 5-10-5 shuttle; at the final line jump vertically as high as possible
- The jump follows the sprint immediately — no pause
- Trains the transition from horizontal acceleration to vertical power
- Develops sport-specific multi-directional to vertical power conversion
Common faults 2
Knee valgus on the jump takeoff
Post-sprint valgus on the jump plant — high ACL risk at the transition.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗