Jumping down instead of stepping down
The controlled step-down is bypassed; landing forces are uncontrolled.
Overactive muscles
GastrocnemiusQuadriceps
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Plyo · Lower Body
Box Jump with Controlled Step Down
Coaching cues
- Jump onto the box; stand fully at the top
- Step down one foot at a time — controlled eccentric landing
- Absorb the step-down with a single-leg hip hinge
- Separates the jump from the landing — great for beginners building confidence
Common faults 2
Knee caves on the step-down
Single-leg deceleration on the step-down exposes valgus.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗