Knee collapses on every landing
Bilateral alternating lateral force repeatedly stresses valgus weakness.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Alternating Lateral Bound
Coaching cues
- Bound side to side alternating feet — opposite foot each landing
- Each bound is maximal lateral distance
- Absorb with a hip hinge on each single-leg landing
- Continuous rhythm — don't pause between bounds
Common faults 2
Trunk lurches forward on each landing
Hip hinge is insufficient for the lateral deceleration demand.
Overactive muscles
GastrocnemiusHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch↗