Squatting before catching — two separate movements
The reactive catch-to-squat transition is lost; movement efficiency drops.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Wall Ball Shot
Coaching cues
- Hold a medicine ball at chest; squat to parallel
- Drive up explosively; release the ball toward a target on the wall
- Catch the rebound and immediately descend into the next squat
- Ball and squat are one fluid movement — no pause between catch and squat
Common faults 2
Knees cave on the squat under the ball
Adductors and TFL dominate under the combined catch and squat load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗