Too long on the ground between landing and jump
Reactive strength index drops; the elastic energy dissipates as heat.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Lower Body
Drop Jump (Reactive Strength)
Coaching cues
- Step off a box; land on both feet simultaneously
- Ground contact time should be under 200ms — jump immediately
- Arms drive up on the rebound to maximize height
- Land soft; absorb through the hips — not the knees alone
Common faults 2
Bilateral knee valgus on landing
Repeated collapse pattern under high force landing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗