Knees cave on the landing
Bilateral valgus under the hurdle jump force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Hurdle Hop and Stick
Coaching cues
- Jump over a hurdle; land on both feet and hold the position
- Absorb with a full hip hinge; knees track over toes
- Hold 2 seconds — own the landing before moving
- Progress to continuous hurdle hops once landing is solid
Common faults 2
Stiff landing — no hip hinge
Passive joint absorption with no muscular deceleration.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗