Flat-foot landing on every jack
Heel striking adds unnecessary impact; stay on the balls of the feet.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗Plyo · Full Body
Jumping Jacks
Coaching cues
- Stand with feet together; jump feet wide while raising arms overhead
- Land softly on the balls of the feet; absorb with a slight knee bend
- Jump back to the start; repeat continuously
- Commonly used as a warm-up — increase speed as the body warms up
Common faults 2
Arms barely raise — no overhead reach
The upper body component is lost; cardiovascular demand is reduced.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗