Hips pike on the jump-back
Body jackknifes instead of landing in a plank; lower back takes the load.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Burpee
Coaching cues
- Stand; jump feet back to a push-up position; lower the chest to the floor
- Press up; jump feet toward the hands; explode up with a jump and arm swing
- One fluid continuous movement — no pausing between phases
- Scale by removing the push-up or the jump as needed
Common faults 3
No jump at the top — just standing
The plyometric component is lost; conditioning and power output drop.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Knees cave on the jump-in landing
Bilateral valgus on the feet-forward landing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗