Knee valgus on every landing
Adductors and TFL dominate; glute med fails on every touchdown.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Skater Jump
Coaching cues
- Lateral bound from one foot to the other
- Land on the outside foot; absorb with a hip hinge
- Drive the opposite knee up on each bound
- Stick each landing for 1 second — control before the next bound
Common faults 2
No hip hinge on landing — stiff
Shock absorbed passively; joint loads spike on every rep.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗