Standing upright between jumps
Losing the squat base means each jump restarts from neutral — no elastic loading.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
In-Out Squat Jump
Coaching cues
- Jump up from a squat position; land with feet wide
- Jump again; land with feet together
- Continuous alternating wide-narrow landing pattern
- Absorb every landing with a hip hinge; stay low throughout
Common faults 2
Knees cave on the wide landing
Adductors and TFL pull the knees inward on the wider stance landing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗