Knee caves inward on landing
Valgus collapse on the landing leg.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Lateral Bound
Coaching cues
- Push off one leg explosively — drive knee up on the bound
- Land on the opposite single leg — absorb in a hinge
- Hold the landing for 1 second before bounding back
- Equal power and control both directions
Common faults 3
Trunk collapses toward landing leg
Lateral trunk flexion on landing — glute med fails to stabilize.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗Stiff ankle at landing
Ankle doesn't dorsiflex; impact travels to knee and hip.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗