Feet don't switch fully in the air
Incomplete switch means you land in a neutral stance; the drill loses its quality.
Overactive muscles
Hip flexorsAdductor complex
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Staggered Jump
Coaching cues
- Split stance start; jump up; switch feet in the air
- Land in the opposite split stance; immediately jump again
- Continuous alternating split-stance jumps — like split jumps but faster
- Develops bilateral leg power asymmetry and coordination
Common faults 2
Front knee caves on every landing
Alternating landing valgus under the split stance force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗