Knees cave on every lateral landing
Repeated bilateral valgus under lateral reactive load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Lateral Cone Hop (Continuous 5)
Coaching cues
- Set 5 cones in a line; hop laterally over each one continuously
- Stay on the balls of the feet; minimal ground contact time
- Hips absorb each landing; knees track over toes
- Builds lateral reactive power and footwork for sport
Common faults 2
Flat-foot contact — heels touch on every hop
Gastrocnemius and Achilles elastic energy is not utilized.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗