Final stick collapses into valgus
Landing control breaks down under fatigue from the preceding jumps.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Jump to Stick Series (5-Jump)
Coaching cues
- Perform 5 consecutive vertical jumps; stick the final landing for 3 seconds
- Each of the first 4 is reactive; the 5th is a controlled deceleration
- Tests whether reactive ability is matched by landing control
- Increase the number of jumps to progress the fatigue demand
Common faults 2
Reactive jumps get shorter each rep
Insufficient reactive strength; elastic energy not recovered between jumps.
Overactive muscles
SoleusHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗