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Hop Down to Stabilization
Hop Down to Stabilization is a 360-degree self-care intervention designed to help participants tackle everyday stress in their lives. Through monthly group meetings and personalized one-on-one support, Hop Down to Stabilization gives participants practical tools and techniques to manage stress, navigate through their current struggles, and strategize for their long-term wellbeing. Covering a range of topics from emotional regulation to self-compassion, each session provides new resources and strategies to help participants find their
Transcript
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This is Brent coming at you with
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video we're not doing max power, we're doing an exercise that I've actually
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got great results from, that all of my clients have got great results from,
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you're going to have to give this exercise a chance. I know some of you
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guys are going to look at this exercise and go ah that's not that bad, but when
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you try it, it's far more challenging than you thought it was going to be, and
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perfection take some serious practice. This is the power stability exercise hop
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down to stabilization. I'm going to have my friend Kamal come out and help me
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demonstrate. We've been breaking Kamal down on this one a little bit, trying to
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perfect his technique. So all he's going to do is he's going to get up on a step,
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now the first cues that we're going to use on this exercise we actually went
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over in the posterior tibialis reactive activation exercise. So this is actually
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a progression from that. If you guys are thinking about really sophisticated
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periodized programming, you could have started with this reactive
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activation exercise in your corrective exercise program, and now you could be
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progressing to this. So what Kamal is going to do is he's going to have good
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posture, we're still going to line up his kinetic chain checkpoints. I'm going to
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have him take the leg that he's going to land on out forward, this knee is going
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to stay slightly bent, his foots going to be down, his toes are going to be up,
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basically like he's aiming the ball of his foot at the ground. Ok so i can
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actually help Kamal out a little bit to cue him, help him bend his knee, put
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some weight through the ball of his foot so he gets what I'm talking about. Now
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all Kamal has to do is basically fall off the step, try to land on this foot
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softly and stabilize, and that was pretty good. That was pretty
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good, he didn't quite stabilize long enough but uh we're getting there, we're
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getting there right. So let's let's go ahead and get back up there, same thing
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we're just going to keep doing this over and over again. We can do a few more reps
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with this exercise, we can start working up towards that 12 maybe even 15 rep
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range, since this is power stability it's not quite that maximal power effort
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where we need to really crank down the reps. So let's try that again, let's get
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some practice here good, knee bent, so you're nice and soft, you're going to put
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force right through the ball of your foot, and go ahead and step down, good
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better, and then hold for three. I want Kamal to be able to hold so long that it
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feels like you could hold it forever. You guys could even do a couple tests if you
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wanted to. I know when I've done this exercise I know if I land and I
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stabilize, I should be able to go through my jump shot motion without putting the
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other foot in the ground that's how well balanced I am. Let's try again, let's try
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the other foot.
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Alright so once again he's going to put that foot out forward, knee bent, foot
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down, toe up. It's a lot of cues to remember it first. So he's just landing
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here, and then land down, good. Obviously we don't have to start with a step this
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high either guys, this is a 12-inch step, we could start with just six inches. All
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right let's go ahead and progress this exercise, actually Kamal probably
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should stick to the sagittal plane right now, but we do want to show you guys what
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frontal plane looks like, maybe even what transverse plane looks like. Alright so
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frontal plane all he's going to do is he's going to step off to the side, let
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me get on the other side of you actually, and he's going to actually give himself
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a little fall off that way and try to stabilize, and he's still having a hard
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time stabilizing, but you guys kind of get the idea. The idea is to land on the
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ball of the foot, land softly, and be able to stick the landing. Alright so let's
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show them one transverse plane one. Alright so transverse plane you're going
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to start off this way alright, so set up like you were doing the frontal plane
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one. So this time I want you to give yourself a little hop and end up facing
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that way all right, and the cueing is the same. So those
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are your your progressions as far as planes of motion go, and then of course
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you have the height of the step is another progression. Now as I'm sitting
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here breaking down Kamal I know you guys saw the tire flip video, he can
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obviously produce an extremely large amount of force there's no doubt about
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that, and Kamals competitive career is is passed and now he's a trainer here and
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does a great job with training his clients, but let's take a step back, let's
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imagine Kamal was still in his competitive career, I doubt this stuff
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was actually all that much better, and then we think about what type of
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competitive edge could we have given him if when he cut, he planted his foot, he
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had the stability and control to go wherever he wanted off that one foot. So
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rather than having to step, see a defender and have to keep going forward
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because he really can't stop himself right, if he does goes here he's going to
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want to put the foot here, but instead he can stabilize and cut this way, how much
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further could his career have gone. How, which I know sounds depressing, but how
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much how much more could he have got out of his performance. Guys try to
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remember that power without control is nothing, there are a lot of great
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athletes out there who could be a little bit better if they had more accuracy. We
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also see some less powerful athletes do really really well in the professional
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arena because they have that much more control. Guys I hope you will try this
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exercise, I know it looks easy on camera, but I'm betting that if you try it, I'm
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betting that if you give it a shot, that if you work on perfection, all of your
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other lower body power exercises will improve. I hope you guys enjoyed the
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