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Lateral Hop To Single Leg Box Jump

Learn how to perform a single leg box jump, with a step-by-step guide from a fitness expert. This lateral hop to single leg box jump video will give you the tips and tools needed to master the technique.

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Transcript

00:04 - 00:06This is Brent of the Brookbush Institute, and in
00:06 - 00:07this video we're bringing you another
00:07 - 00:10power stability, or reactive stability
00:10 - 00:12exercise. On second thought, I take
00:12 - 00:14that back, what we're actually doing in this
00:14 - 00:17video is combining two videos that we've
00:17 - 00:20done previously into one monstrous
00:20 - 00:24exercise with practically innumerable
00:24 - 00:26progressions. I'm going to have my friend,
00:26 - 00:28Brian, come out since he did both of the
00:28 - 00:30previous videos. What we're going to do,
00:30 - 00:33is we're going to combine that lateral
00:33 - 00:35hop to vertical to balance with the
00:35 - 00:38single-leg box jump. So now what you're
00:38 - 00:40going to have is a lateral hop to
00:40 - 00:42single-leg box jump to balance.
00:42 - 00:46How's that for a lot of control
00:46 - 00:50interjected into our explosive activity?
00:50 - 00:53Alright, so what you're going to do, once
00:53 - 00:55again, bound, right, one smooth motion,
00:55 - 00:58heal-to-toe landing on the box, and then
00:58 - 01:01I want you to stay on that one leg.
01:01 - 01:06Oh, that was pretty good.
01:06 - 01:08That was pretty good. I think you can do
01:08 - 01:10a little bit better. Right, so we're going
01:10 - 01:12to look at some of those same form
01:12 - 01:14cues. Notice he was very smooth; he
01:14 - 01:16didn't pause when he hit the ground here
01:16 - 01:19before he took off. I want a very small
01:19 - 01:21amortization phase there. Notice that he
01:21 - 01:25landed pretty softly, heel-to-toe, and
01:25 - 01:29that he also stabilized at the top.
01:29 - 01:30The one thing I thought we could do a
01:30 - 01:33possibly bit better job on is his
01:33 - 01:37accuracy. So, if he lands right behind
01:37 - 01:38this line
01:38 - 01:48I want him to land on this line.
01:48 - 01:51Nice job. Let's try one more time. This
01:51 - 01:53time I want you to think about getting a
01:53 - 01:58little higher.
01:58 - 02:05Almost, a little loud and then we didn't
02:05 - 02:06stabilize at the top, but I think you lost
02:06 - 02:08it because you you jumped off to the
02:08 - 02:10side a little bit. Right? So that accuracy
02:10 - 02:13comes into play, even contributing to
02:13 - 02:15whether or not we can stabilize when we hit
02:15 - 02:16the box.
02:16 - 02:20Let's try this one more time.
02:20 - 02:25Almost, almost. Let me give you one more
02:25 - 02:27shot, and then we're going to move on. Are you ready?
02:27 - 02:30Remember, plyometrics should be seen and
02:30 - 02:31not heard.
02:31 - 02:36Ninja-style, oh! This isn't our first take,
02:36 - 02:39so maybe I've worn Brian out just a
02:39 - 02:41little bit, but we'll keep going with all
02:41 - 02:44of the progressions that could be taken
02:44 - 02:47from this single progression. Right, which,
02:47 - 02:50in fact, is a progression of two previous
02:50 - 02:52exercises. So, we talked about we could
02:52 - 02:54increase the distance; we talked about
02:54 - 02:56that progression in the lateral hop to
02:56 - 02:59vertical video. We could increase the
02:59 - 03:01height of the box. That's really, really
03:01 - 03:03tough, guys. The ability to produce
03:03 - 03:05explosive force off a lateral hop,
03:05 - 03:07although it's extremely important to
03:07 - 03:11sport, we do have to be very careful how
03:11 - 03:14we introduce more height, because
03:14 - 03:16obviously that's also increasing a
03:16 - 03:17safety risk. We don't want anybody
03:17 - 03:19catching a toe falling over the top of
03:19 - 03:21the box. Catching a toe, and of course we've
03:21 - 03:23all seen, this where somebody runs their
03:23 - 03:25shin down the front of a box. That gets a
03:25 - 03:27little nasty. Alright, we don't want any of
03:27 - 03:32that, but increasing distance, increasing
03:32 - 03:35height, two potential progressions for
03:35 - 03:38increasing force production. The one that
03:38 - 03:40probably most people don't think of is
03:40 - 03:44incorporating, again, multiple planes. And
03:44 - 03:46realize we have two places we can
03:46 - 03:48incorporate multiple planes now. We have
03:48 - 03:50the lateral hop and we have the
03:50 - 03:52single-leg box jump. So I'm not going to
03:52 - 03:54go through all of the potential
03:54 - 03:55progressions here. We're obviously doing
03:55 - 03:58frontal to sagittal plane in that first
03:58 - 04:00one. Let's go ahead and show them what a
04:00 - 04:03transverse to sagittal plane would look
04:03 - 04:04like.
04:04 - 04:05So, he's going to start facing this way,
04:05 - 04:08he's going to take a transverse plane
04:08 - 04:10hop to the box, and then he's going to
04:10 - 04:11jump up
04:11 - 04:13on one leg and try to maintain that
04:13 - 04:16heel-to-toe soft landing with a
04:16 - 04:19stabilization at the end. You ready?
04:19 - 04:22You can do this.
04:22 - 04:25Holy cow, that looked better than the
04:25 - 04:28other ones. He just needs more complexity.
04:28 - 04:30He's one of those type of people- simple
04:30 - 04:31is too simple. You need lots of
04:31 - 04:34complexity. Alright, remember, that was
04:34 - 04:36transverse plane. We did frontal plane to
04:36 - 04:38start with. You could do sagittal to
04:38 - 04:40sagittal plane if you had a reason for
04:40 - 04:42that. You could do frontal to frontal
04:42 - 04:47plane. You could do transverse plane to
04:47 - 04:49frontal plane. All of these combinations,
04:49 - 04:52all you have to do is think about is what
04:52 - 04:53is his sport.
04:53 - 04:56What is his sport going to require of
04:56 - 05:00him? How can I incorporate those changes
05:00 - 05:03of direction into this particular
05:03 - 05:06exercise? Guys, once again, we're on a
05:06 - 05:09mission here to bring some control back
05:09 - 05:15to the freewheeling power exercise I
05:15 - 05:19see too much of. I see a lot of just, like,
05:19 - 05:21here, let's do box jumps. How we're gonna
05:21 - 05:21make them harder?
05:21 - 05:23We're gonna make them higher. And form goes
05:23 - 05:26out the window. Or, great, somebody's good
05:26 - 05:27at a sagittal plane box jump, but then
05:27 - 05:29you look at something like basketball,
05:29 - 05:32and ACL injuries don't happen in the
05:32 - 05:34sagittal plane. It's when people try to
05:34 - 05:36jump, and then bound off a transverse
05:36 - 05:39plane hop, or something, where they get
05:39 - 05:42that knee valgus and they collapse. I
05:42 - 05:44hope you guys enjoy this progression,
05:44 - 05:46enjoy all of the combinations. Thank you,
05:46 - 05:48Brian, that was that was a very impressive
05:48 - 05:51transverse plane to sagittal plane hop
05:51 - 05:53to balance. I want to see how many of you
05:53 - 05:55guys can pull this off. I look forward to
05:55 - 05:58hearing how you guys get results from
05:58 - 06:01this video, how your athletes increase
06:01 - 06:03their performance on the court or the
06:03 - 06:05floror or the field. I'll talk with you
06:05 - 06:10guys soon.

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