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