Knees cave on the landing
Bilateral valgus under the loaded jump landing force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Trap Bar Jump Squat
Coaching cues
- Load a trap bar lightly (20 to 40% of 1RM); squat to parallel
- Drive up explosively and jump — full triple extension before landing
- Land softly through the balls of the feet; absorb through the hips
- Develops lower body power with a more natural load position than a barbell jump squat
Common faults 2
Load too heavy — no true jump
If the feet barely leave the floor the load is too heavy; reduce until the jump is explosive.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗