Knees cave on the landing
Adductors dominate the wide sumo stance under the jump landing force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Sumo Squat Jump
Coaching cues
- Wide sumo stance; toes out; squat to parallel
- Drive up explosively and jump — triple extension before landing
- Land back in the sumo stance; absorb through the hips
- Trains inner thigh and glute power with a wider base
Common faults 2
No full squat before the jump — quarter-squat only
Elastic energy is not loaded; power output is significantly reduced.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗