Front knee caves on every landing
Alternating lunge landings with bilateral valgus under plyometric force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Jump Lunge (Plyometric Alternating)
Coaching cues
- Start in a lunge; jump and switch feet in the air
- Land in the opposite lunge — front knee over toes; upright torso
- Continuous alternating jumps — minimal ground contact
- Arms drive to assist the jump and control the landing
Common faults 2
Trunk pitches forward on each landing
Hip flexors restrict the upright lunge position under the jump landing.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗