Flat-foot landing
Heel strikes on every landing; calves and Achilles absorb shock inefficiently.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Full Body
Jump Rope / Double-Under
Coaching cues
- Stay on the balls of the feet — not flat-footed
- Soft knees; minimal height — efficiency over big jumps
- Elbows at sides; wrists drive the rope — not the whole arm
- Tall posture; eyes forward; breathe rhythmically
Common faults 3
Arms flail wide to swing the rope
Whole arms rotate instead of wrists; rhythm breaks quickly.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Excessive forward trunk lean
Torso pitches forward; disrupts jump timing and posture.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗