Stiff landing — no hip spring
Bilateral landing without a reactive push; elastic energy is lost.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Plyo · Lower Body
Lateral Shuffle Hops
Coaching cues
- Shuffle hop side to side over a line — bilateral pattern
- Stay low; reactive and continuous
- Land on both feet; immediately push off in the opposite direction
- Builds lateral reactive power and ankle spring
Common faults 2
Knees cave on every landing
Lateral hopping collapses both knees inward repeatedly.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗