Name: Hop Down to Single Leg Touchdown to Balance
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 6 min 47 s

English captions

https://stream.mux.com/jtu81D010202YjroAMX00v6drS00ZJDRXKl4aJ902V01VGWBhE.m3u8

Learn how to properly perform the hop down to single-leg touchdown to balance in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on landing mechanics, lower-extremity alignment, and coordinated eccentric-to-concentric sequencing (including progressions and regressions) to safely develop stability, balance, and control. Enhance single-leg strength, neuromuscular coordination, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve landing technique, build dynamic balance, and master this foundational single-leg stability drill.

Introduction to the Hop-Down Exercise Progression

Addressing Knee Pain and Eccentric Control

Demonstration of Single Leg Touch-Down

Adjusting Exercise Height and Progression

Exploring Planes of Motion in Progressions

Benefits of Eccentric Control and Landing Mechanics

Hop Down to Single Leg Touchdown to Balance

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

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This exercise is a great progression from the Hop Down

Start this exercise with good alignment; the same alignment that might be expected during a squat (see notes on "Alignment Cues" above).

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; however, unlike a Hop Down, the descent is into a full single-leg squat or 

Return to an upright position by thrusting the hips forward, and attempting to maintain balance on the stance leg until the athlete feels "stable".

Clinically, this progression has demonstrated efficacy for increasing reliance on a hip strategy, specifically 

 complex eccentric control, during deceleration

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