Knees bend to touch the toes
Hamstring flexibility limits the true pike; knees flex to compensate.
Overactive muscles
HamstringsHip flexors
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Plyo · Full Body
Pike Jump
Coaching cues
- Jump up; touch the toes with straight legs at the peak — pike position
- Land softly; absorb through the hips
- Requires simultaneous hip flexion and hamstring flexibility at peak height
- Develops vertical power and body control at the top of a jump
Common faults 2
Landing collapses into valgus
Attention to the pike position at the top distracts from landing prep.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗