Bilateral knee valgus on landing
Both knees cave inward on touchdown — high ACL risk.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Depth Jump
Coaching cues
- Step off — don't jump off — the box
- Land on both feet simultaneously; minimal ground contact time
- Immediately rebound up — hinge and drive
- Land softly; knees over toes; absorb through the hips
Common faults 3
Long ground contact time — no reactive rebound
Ground contact too long; defeats the reactive strength stimulus.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Landing too far forward of the box
Overstriding the landing; hamstring and patellar tendon at risk.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗