Landing knee collapses inward
Single-leg landing under jump force — maximum valgus demand.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Single-Leg Box Jump
Coaching cues
- Balance on one leg; jump onto a box and land on the SAME leg
- Absorb with a single-leg hip hinge — glute med must stabilize
- Hold the landing for 2 seconds; step down
- Highest-demand unilateral plyometric — build up to this
Common faults 2
Trunk collapses toward the landing leg
Glute med failure causes a Trendelenburg pattern on landing.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗