Upright deceleration — no hip hinge before the plant
Passive joint loading at each direction change; ACL and hamstring risk.
Overactive muscles
QuadricepsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Sport · Full Body
Pro Agility / 5-10-5 Shuttle
Coaching cues
- Start straddling the middle cone; sprint 5 yards to one cone
- Touch the line; change direction; sprint 10 yards to the far cone
- Touch; sprint back through the middle — total 20 yards
- First step is the crossover; plant and drive on each change
Common faults 2
Knee valgus at every plant
Consistent valgus under the shuttle's high deceleration forces.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗