Standing upright — losing the athletic base
Hip hinge is lost; glute med and lateral chain disengage.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Lateral Box Shuffle
Coaching cues
- Stand beside a box; step one foot up then the other — lateral step-up pattern
- Continuous rapid shuffles — stay on the balls of the feet
- Athletic quarter-squat position maintained throughout
- Eyes forward; arms drive the rhythm
Common faults 2
Flat-footed landing on each shuffle
Heel striking kills the reactive speed and loads the ankle passively.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗