0:04 This is Brent of the Brookbush Institute, with the exercise progression hop-down 0:08 to single leg touch-down to stabilization. This exercise could be 0:12 seen as a progression from the hop-down to stabilization video we did in the 0:15 past. You could look at it as a reactive progression to single leg touchdowns. You 0:20 could also look at is a progression from posterior tibialis reactive activation, 0:27 as we start to progress somebody back towards athletic performance. Now what 0:30 inspired this video is there's been several studies that have come out that 0:34 have shown a decrease in eccentric control, or eccentric hip strength in 0:40 those who have knee pain. So I started thinking about this issue, being somebody 0:44 who's had knee pain right. I'm a basketball player, knee pain and 0:47 basketball unfortunately seem to go hand in hand a little bit. Individuals with 0:51 knee pain get into this fear posture. They get into this strategy of 0:56 trying to stabilize things by keeping an almost locked to knee. Now that doesn't 1:01 really help knee pain at all, it just kind of jams everything up. But on top of 1:06 keeping that knee locked, what ends up happening is they also don't flex with 1:10 the hip, allowing them to use some eccentric glute control to take up some 1:17 of that force when landing. A lot of times this will look like somebody comes 1:21 downstairs and they do one of these things, and land really like hard on an 1:27 almost locked leg. So as we think through this problem, well how can I force 1:31 somebody to start using their glutes, and that's where the single leg touchdown 1:35 came in. Which is almost a deadlift, somewhere between a squat and deadlift. 1:39 Obviously requires a lot of eccentric glute control, and then if we add it to a 1:46 hop down, it becomes this reactive exercise that is actually pretty 1:51 powerful in getting somebody to go back to a more natural or optimal 1:57 stabilization and eccentric control strategy. I'm going to have my friend 2:01 Melissa come out she's going to help me demonstrate this exercise. 2:05 So a couple cues you need right off the bat. She's going to kind of reach out 2:10 with this leg, and I need her to assume the same position we did in posterior 2:15 tibialis reactive activation. Which is foot down, toes up, like she's aiming the 2:20 ball of her foot at the ground; because I want her to land on the reactive portion 2:25 of her foot. That's the portion of her foot just behind the ball of her foot or 2:29 metatarsal heads. As soon as she hits the ground as softly as possible, she's going 2:35 to try to touch this toe with this hand in one smooth motion, and then stand back 2:41 up on that leg and balance. You ready? Okay, and that's pretty good, try not to 2:51 look forward let's try that one more time. Alright so she goes down, she can 2:54 look down at the floor. I want to keep her spine in pretty neutral alignment. 2:57 She can look at her foot, Good, a little softer this time. Let's go straight ninja 3:05 style with the sound. So that that sound is a good indicator of how 3:10 well they're absorbing force, good. Squeeze your glute on the way up, 3:15 stabilize, good. You want to give them one on the other leg so they see both of views, 3:25 nice. You can see immediately she asked to use 3:29 her glute to control all that force, right she starts bending her 3:34 knee, even coming off of knee pain this exercise forces her to adopt a more 3:40 natural position, and pretty quickly people's knee pain will start to reduce. 3:44 Now let's talk a little bit about the height of this step, Melissa is actually a 3:50 pretty good athlete over all righ,t a great athlete overall really. This is 3:55 actually a really high box to start with, half of this would have been just fine. 4:05 Just can you go ahead and show them just just one with the half the box. You just 4:10 need a little bit of force, a little bit of speed, yeah that's it. We're just 4:15 trying to get somebody used to stepping off a curb, stepping down stairs, or of 4:19 course landing from a jump. Now you could progress this and go off a higher step. 4:25 Probably the highest i've seen at this point with good control, is about an 4:29 18-inch step. Anything higher than that I think you're actually getting a little a 4:33 little excessive. We do have to kind of consider what the intensity and the 4:38 number of reps we're going to do, how that's going to impact things like the 4:43 hip, the knee, and possibly the low back on this exercise because we have so much 4:47 forward bending. Now the other progression which gets a little fun, is 4:51 we could progress through planes of motion. So I'm going to have Melissa here 4:55 to demonstrate a frontal plane hop down to single leg touchdown to stabilization, 5:00 and then a transverse plane which she's still learning. She does pretty good on 5:05 the frontal plane. 5:09 All right good, and you're just going to take a little hop over, boom. And you can 5:13 see now she has to stabilize that frontal plane force as well. Let's try 5:18 one more of those, oh wow, good. Use this glute, thrust up, all right. Now let's try 5:29 transverse plane. all right so transverse plane she's still going to be hopping on 5:33 to this leg, she's going to start facing this way, and then end facing this way. 5:40 This one guys be particularly careful with about how much volume you use, how 5:46 many reps times the number of sets. This actual position of flexion with rotation 5:53 is a great way to start irritating somebody's low back a little bit. 6:02 And back up. So there you guys go. Very very powerful technique to help getting 6:09 somebody back to more of a hip stabilization strategy, coming off some 6:14 knee pain, coming off of knee surgery. it's also a great way to teach people 6:18 landing mechanics. If you want to learn how to jump really high, I get asked how 6:22 to increase somebody's vertical all the time, I can tell you the number one thing 6:26 is teach them how to land. I look forward to hearing the results you guys get, what 6:31 type of outcomes you guys get, and what type of regressions you come up with for 6:34 this exercise. I'll talk with you guys soon. 6:44 you
