Losing orientation mid-air
Body control at the top of the jump is insufficient for the rotation.
Overactive muscles
TFLObliques
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Plyo · Full Body
Box Jump with 180° Turn
Coaching cues
- Jump onto the box; turn 180° while on the box; step down
- Or advance: jump up, rotate 180° in the air, land on the box
- Land in control with the hips loaded — no stiff landing
- Develops rotational body control and proprioception in the air
Common faults 2
Knees cave on landing after the rotation
Rotational disorientation amplifies valgus on the landing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗