Long pause before the sprint
The vertical-to-horizontal transition stimulus is lost.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Box Jump to Sprint
Coaching cues
- Jump onto the box; step down immediately; sprint 10 yards
- The sprint begins the moment the feet hit the floor after step-down
- No pause — continuous reactive acceleration
- Trains vertical-to-horizontal power conversion
Common faults 2
Knees cave on the box landing
Valgus before the sprint — poor mechanics compound into the sprint.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗