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.