Knees cave on every landing
Repeated valgus collapses — high cumulative ACL stress.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Consecutive Box Jumps (Repeat Jumps)
Coaching cues
- Jump onto the box; step down immediately; jump again
- Minimal ground contact time between jumps — reactive stimulus
- Land softly each time; absorb with the hips
- Maintain consistent height and mechanics across all reps
Common faults 2
Long ground contact — no reactive spring
Squat jumping rather than reactive jumping; elastic component lost.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗