No deceleration on the penultimate step
The approach momentum is not converted into vertical force.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Approach Jump
Coaching cues
- Take a 3–5 step run-up; jump at maximum height
- Last 2 steps are the penultimate and plant — lower and drive
- Arms swing aggressively to assist the vertical
- Used in volleyball, basketball, and high jump approach mechanics
Common faults 2
Knee valgus on the plant foot
High horizontal-to-vertical conversion force collapses the plant knee.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗