Knees cave on every lateral landing
Repeated valgus under lateral force — high medial knee stress.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Lateral Hurdle Hop
Coaching cues
- Stand beside a low hurdle or cone; hop laterally over it on both feet
- Land softly; immediately hop back — continuous bilateral lateral hops
- Absorb with the hips; knees track over toes
- Progress to single-leg lateral hops over the hurdle
Common faults 2
Stiff landings — no hip absorption
Lateral force is absorbed passively at the ankle and knee.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗