Arms swing despite the hands-behind-head position
Elbows drive forward to assist; the constraint is violated.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Plyo · Lower Body
Squat Jump (No Arm Swing)
Coaching cues
- Hands behind the head; squat to parallel; jump
- Arms are eliminated — all power comes from the legs only
- Land softly; reset to squat position; repeat
- Tests pure leg power without arm contribution
Common faults 2
Knees cave on landing
Without arm swing, landing mechanics are harder to control.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗