Can't stick the landing — immediately falls
Single-leg landing stability insufficient for the lateral force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Reactive Lateral Bound and Stick
Coaching cues
- Lateral bound from one leg; stick the landing on the opposite leg
- Hold the landing position 2 seconds before the next bound
- Knee over toes; trunk tall; no lateral lean
- Progress by reducing stick time to increase reactivity
Common faults 2
Trunk lurches forward on each stick
Hip hinge insufficient to absorb the lateral landing momentum.
Overactive muscles
Hip flexorsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗