Knee bends significantly
Ankle stiffness training is bypassed when the knee absorbs.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Lower Body
Single-Leg Pogo Hops
Coaching cues
- Balance on one leg; hop up and down using only the ankle
- Stiff knee — all load through the ankle and Achilles tendon
- Stay on the ball of the foot; never let the heel touch
- 10–20 rapid hops each side; develop unilateral ankle stiffness
Common faults 2
Heel touches the floor on each hop
Achilles elastic loading is negated by the heel contact.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗