Flat-foot landing
Heel contact removes the elastic energy and slows the hop.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Lower Body
Side-to-Side Hops
Coaching cues
- Jump laterally from foot to foot over a line or small cone
- Land softly on the ball of the foot; absorb with a hip hinge
- Minimal ground contact time — reactive and continuous
- Arms assist the direction change
Common faults 2
Knees cave on every landing
Adductors and TFL dominate under the lateral reactive load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗