0:00 This is Brent coming at you with more power training videos. In this video 0:03 we're going to do something a little different, i'm going to show you guys how 0:05 I teach an ice skater, or counter-movement jump. In this case my 0:10 friend and absolute powerhouse Kamal is going to come out and help me 0:13 demonstrate. He's a personal trainer here at the club that I train out of. Now Kamal 0:18 you've done ice skaters before right. Now Kamal is coming to me, he's got a 0:21 little bit of dysfunction in his right leg, right it's causing his foot to turn 0:25 out. It's caused some mechanical issues granted, he's also i think been taught 0:30 an ice skater maybe not how I would teach it, as you guys know I'm all about 0:34 the quality of human movement not just the quantity of human movement, so I tend 0:37 to be a bit of a perfectionist. So we've been rolling back the ice skater a 0:41 little bit, and I wanted to show you guys how i'm doing that with Kamal. So the first 0:45 thing we're going to work on actually, is Kamals just got to start with the 0:50 lateral hop to stabilization, can he do that. Now when I look at this lateral hop 0:56 to stabilization, I'm actually looking to see if he can land softly on the ball of 1:02 his foot; all right so I want the ball, that's the area just behind your big 1:06 toes, can he land softly and then stand up with perfect posture, glute tight. So 1:13 let's start on this side how do you jump towards your right side. I set up these 1:17 cones just as a goal, you guys could set them closer to regress or set them a 1:21 little farther to progress. Nice and soft and then try to stand up tall, we can see 1:27 that's a little bit of an issue for a Kamal. Not totally uncommon with athletes. 1:32 All right so I'm going to be even more picky with you Kamal, just getting 1:35 back to our posture. I'm going to have you go hands on your waist so that you can't 1:38 use them right. Now I want you to just stabilize all right, and then I also want 1:44 to make sure that your foot is right next to the other foot, so almost on 1:48 camera is going to look like both of your feet are on the ground, but this 1:51 one's going to be just slightly off the ground. 1:55 Good and stand up tall, beautiful right glute should be nice and tight, feel that, 2:00 good. So let's go to the other side 2:04 good. Look it's tough man, this exercise is not easy. You guys have seen us do 2:10 this exercise before actually in reactive activation for the gluteus 2:13 medius, so if you guys want to get really really technical, if you were thinking 2:17 about doing ice skaters in your power phase, you guys who could already start 2:22 being implementing stuff like this in his corrective phase, or a stabilization 2:25 phase, so that by the time you got to power training this stuff would already 2:29 be done. Let's do a couple more of those and then we'll start showing the 2:32 progressions here. Now from here what I'm going to do is I'm going to start 2:36 combining a couple movement patterns, to start setting Kamal up. What I want 2:40 him to do now is he's going to stabilize just like he is, once he's stable I'm 2:45 going to have him do a single leg touch down to the cone, get up and then 2:50 laterally hop to the other side, single leg touchdown, 2:56 good. Try to land a little softer for me you don't have to go quite as high. All 3:01 right so land, stabilize, single leg touchdown, back up too tall good, and then 3:07 back to the other way. Make sure you land on the ball of your foot, kind of landed 3:11 on the outside of his foot there, that's kind of part of his foot turn out 3:14 problems. So we've been working on that a little bit, good land on the ball of your 3:18 foot, stabilize, touchdown, drive through your glute to get your hips forward, up 3:25 nice and tall, perfect. Now to the other side, ball of your foot, stabilize, squeeze 3:30 your glute nice and tall, single leg touchdown, good drive through your hip, 3:36 good. Now what you guys hopefully are starting to see is this is actually the 3:42 mechanic for the ice skater, it's just a lot faster. All I'm doing is breaking it 3:47 down to make sure that at every point within his movement, he is actually doing 3:52 it efficiently, with control, and is stable, because once I speed this up, if 3:57 there's any kink in the armor, it's going to fall apart. He will start to fall 4:03 apart as soon as I start increasing the force, increasing the speed right. So from 4:09 here obviously Kamal needs to work on this a little bit, i'm going to go ahead 4:13 and progress it a little faster for you guys so you can see what i'm going to do 4:15 over the next couple of weeks. Kamal is just going to start working on one 4:19 counter-movement jump at a time. So now he's got the mechanic right, now if I'm 4:26 thinking about power, the amortisation phases that turnaround from eccentric 4:31 load to concentric, I want him to do that single leg touchdown as fast as he 4:35 can, and then bounce and stabilize. So what it should look like is something 4:42 kind of like, and you know what they say those who can't teach, so be kind to me, 4:48 and stabilize, all right. I'm just going to have them do one 4:53 counter-movement jump at a time, boom and stabilize. Nicely done, that looks a lot 5:00 better than it did a half an hour ago guys I can tell you that. Boom, good and I 5:06 might have them do let's say six to ten reps on each side right, we'll stay 5:11 within our power training variables, have them do six to ten reps on each side. I'm 5:16 not going to start adding these things together. I see a lot of people go into 5:20 counter-movement jumps and they're back and forth, and if you really look closely 5:23 their feet are starting to turn out, their knees are caving in where they're 5:27 actually not landing in the same place each time, so the accuracy is all over 5:32 the place. That's not how we want to produce more power. Power is nothing if 5:36 you can't control it and can't implement it accurately, especially when you get on 5:41 the field. So let's show them what the next progression would be which would be 5:45 just two jumps. Alright so now you're going to go bounce, bounce and end here. 5:53 Bounce touch, bounce touch, good right let's try to spend, so on the ones in 5:59 between, the ones you're not stabilizing I want you to spend a little less time. 6:05 Bounce, bounce, good, good. Let's try that one more time. Once he has that down, then 6:14 we could go to three, and then four, you know keep mindful of your reps you don't 6:21 want to do 10 reps of four jumps that would be 40 reps, now we're way outside 6:26 of power training and you're probably going to see a decrease in power over 6:29 the course of that set. So if you could get three or four at a time I'd start 6:32 reducing the reps right, we'd only do like three to five, three to four rep 6:36 sets. I hope you guys are following me on this all right, we always want to watch 6:40 for quality and speed when we're doing our power exercises. Now once Kamal gets 6:45 all of this movement down, he's landing on the ball of his foot softly, I see a 6:49 lot of stability, I see a lot of control then we can start progressing, then I can 6:54 start working on maybe some endurance with control where I'm doing 10 or more 7:00 reps within a certain distance. We could start looking at stability, we could 7:06 start doing our multiplanar counter-movement jumps, or we could even 7:11 look at max power which is going to be these huge rebounds from a single jump. 7:17 We're going to go over all of those in another video which you guys will see up 7:22 on my youtube channel called a counter-movement jump, or ice skater jump 7:26 progressions. But I thank Kamal for letting us break him down, rip his form 7:32 apart, get him on this video and show how we teach us. I hope you guys get a lot of 7:37 tips so that you guys can cue your clients, and get the same quality of 7:41 movement out of them, and of course huge increases in performance. I'll talk with 7:44 you guys soon.
