Standing upright in the ready position
No pre-loaded hip hinge; reaction time and first step power suffer.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Sport · Full Body
Reactive Agility Drill
Coaching cues
- Athletic ready position — slight hip hinge, weight on balls of feet
- React to a visual or auditory cue — first step is explosive
- Crossover step on lateral change; don't shuffle first
- Decelerate with a penultimate step — lower COM before the cut
Common faults 2
Knee valgus on every cut
Adductors and TFL consistently overpower glute med under sport demands.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗