Workout Mistakes to Avoid
2. Plyometrics. Exercises such as box jumps, multidirectional drills and cone jumps are designed to increase muscular power and explosiveness. Appropriate strength, flexibility and postural mechanics are necessary in order to avoid injury. Incorrectly landing on your heel or the ball of your foot, however, can increase impacting forces and make you prone to injury.
The Fix: Learn how to land correctly. Learn this before you move into full jumps and hops. Focus on landing softly on the mid-foot and then roll forward to push off the ball of the foot—avoiding excessive side-to-side motion at the knee in the process. To further reduce the risk of injury, be sure to complete a dynamic warm-up before performing plyometric exercises.