Name: Hop Down to Stabilization
Uploaded: 2023-04-26T01:01:30.000Z
Duration: 6 min 4 s

English captions

https://stream.mux.com/XMgkItCcYroV9WxDSYGdzhzblNdCooZkgVfrbsZqq9I.m3u8

Learn how to properly perform the hop down to stabilization in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on impact absorption, alignment, and post-landing stabilization mechanics (including progressions and regressions) to safely develop reactivity, balance, and lower-body stability. Enhance coordination, movement efficiency, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve landing mechanics, reinforce optimal alignment, and master this essential hop-to-stabilize training drill.

Introduction to Power Stability Exercises

Demonstration of Hop Down to Stabilization

Progressions and Variations in Exercise Planes

The Importance of Stability in Athletic Performance

Conclusion and Encouragement to Practice

Hop Down to Stabilization

This is Brent coming at you with another power exercise, except in this video we're not doing max power, we're doing an exercise that I've actually got great results from, that all of my clients have got great results from, you're going to have to give this exercise a chance. I know some of you guys are going to look at this exercise and go ah that's not that bad, but when you try it, it's far more challenging than you thought it was going to be, and perfection take some serious practice. This is the power stability exercise hop down to stabilization. I'm going to have my friend Kamal come out and help me demonstrate. We've been breaking Kamal down on this one a little bit, trying to perfect his technique. So all he's going to do is he's going to get up on a step, now the first cues that we're going to use on this exercise we actually went over in the posterior tibialis reactive activation exercise. So this is actually a progression from that. If you guys are thinking about really sophisticated periodized programming, you could have started with this reactive activation exercise in your corrective exercise program, and now you could be progressing to this. So what Kamal is going to do is he's going to have good posture, we're still going to line up his kinetic chain checkpoints. I'm going to have him take the leg that he's going to land on out forward, this knee is going to stay slightly bent, his foots going to be down, his toes are going to be up, basically like he's aiming the ball of his foot at the ground. Ok so i can actually help Kamal out a little bit to cue him, help him bend his knee, put some weight through the ball of his foot so he gets what I'm talking about. Now all Kamal has to do is basically fall off the step, try to land on this foot softly and stabilize, and that was pretty good. That was pretty good, he didn't quite stabilize long enough but uh we're getting there, we're getting there right. So let's let's go ahead and get back up there, same thing we're just going to keep doing this over and over again. We can do a few more reps with this exercise, we can start working up towards that 12 maybe even 15 rep range, since this is power stability it's not quite that maximal power effort where we need to really crank down the reps. So let's try that again, let's get some practice here good, knee bent, so you're nice and soft, you're going to put force right through the ball of your foot, and go ahead and step down, good better, and then hold for three. I want Kamal to be able to hold so long that it feels like you could hold it forever. You guys could even do a couple tests if you wanted to. I know when I've done this exercise I know if I land and I stabilize, I should be able to go through my jump shot motion without putting the other foot in the ground that's how well balanced I am. Let's try again, let's try the other foot. Alright so once again he's going to put that foot out forward, knee bent, foot down, toe up. It's a lot of cues to remember it first. So he's just landing here, and then land down, good. Obviously we don't have to start with a step this high either guys, this is a 12-inch step, we could start with just six inches. All right let's go ahead and progress this exercise, actually Kamal probably should stick to the sagittal plane right now, but we do want to show you guys what frontal plane looks like, maybe even what transverse plane looks like. Alright so frontal plane all he's going to do is he's going to step off to the side, let me get on the other side of you actually, and he's going to actually give himself a little fall off that way and try to stabilize, and he's still having a hard time stabilizing, but you guys kind of get the idea. The idea is to land on the ball of the foot, land softly, and be able to stick the landing. Alright so let's show them one transverse plane one. Alright so transverse plane you're going to start off this way alright, so set up like you were doing the frontal plane one. So this time I want you to give yourself a little hop and end up facing that way all right, and the cueing is the same. So those are your your progressions as far as planes of motion go, and then of course you have the height of the step is another progression. Now as I'm sitting here breaking down Kamal I know you guys saw the tire flip video, he can obviously produce an extremely large amount of force there's no doubt about that, and Kamals competitive career is is passed and now he's a trainer here and does a great job with training his clients, but let's take a step back, let's imagine Kamal was still in his competitive career, I doubt this stuff was actually all that much better, and then we think about what type of competitive edge could we have given him if when he cut, he planted his foot, he had the stability and control to go wherever he wanted off that one foot. So rather than having to step, see a defender and have to keep going forward because he really can't stop himself right, if he does goes here he's going to want to put the foot here, but instead he can stabilize and cut this way, how much further could his career have gone. How, which I know sounds depressing, but how much how much more could he have got out of his performance. Guys try to remember that power without control is nothing, there are a lot of great athletes out there who could be a little bit better if they had more accuracy. We also see some less powerful athletes do really really well in the professional arena because they have that much more control. Guys I hope you will try this exercise, I know it looks easy on camera, but I'm betting that if you try it, I'm betting that if you give it a shot, that if you work on perfection, all of your other lower body power exercises will improve. I hope you guys enjoyed the video, thank you Kamal so much, talk with you guys soon.

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This exercise is a great pre-requisite exercise for Depth Jumps and Single-leg Box Jumps

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Start with the hands over-head (elbows flexed), in preparation for arm swing.

Step off a box, falling into a quick descent.

It is often helpful to cue the athlete to reach the ball of the foot toward the floor in anticipation of landing.

The landing should be as smooth and as quiet as possible, with ball-of-foot-to-heel landing, followed by a descent into a quarter or half-squat position, and an attempt to maintain balance on the single-leg until the athlete feels "stable".

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