Knee valgus on landing
Knee collapses inward under the single-leg load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Single-Leg Hop & Stick
Coaching cues
- Hop forward on one leg; land on the same leg
- Absorb with a hip hinge — quiet landing
- Stick and hold for 2 seconds before the next hop
- Knee tracks over toes; trunk stays tall
Common faults 3
No hip hinge — stiff landing
Shock absorbed by the knee joint, not the musculature.
Overactive muscles
SoleusGastrocnemiusHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Trunk collapses toward the landing leg
Lateral trunk lean — glute med fails on the stance leg.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗