Knee valgus on landing
Knees collapse inward at touchdown — high ACL injury risk.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Hinge · Lower Body
Box Jump
Coaching cues
- Athletic stance, slight hip hinge — load the glutes
- Swing arms; triple extend hips, knees, ankles explosively
- Land softly — hinge to absorb; knees track over toes
- Stand tall at top before stepping down
Common faults 3
Stiff landing — no hip hinge
Lifter lands with straight knees; forces absorbed by joints, not muscles.
Overactive muscles
SoleusGastrocnemiusHip flexors
Corrective work
Foam RollCalves↗Foam RollHip flexors↗StretchWall calf stretch↗StretchHalf-kneeling hip flexor stretch↗Minimal hip extension at takeoff
Jump driven primarily by quads; glutes and hamstrings undercontribute.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗StretchCouch stretch↗