0 videos viewed

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

00:00:0000:00:03
This is Brent coming at you with
00:00:0300:00:07
video we're not doing max power, we're doing an exercise that I've actually
00:00:0700:00:12
got great results from, that all of my clients have got great results from,
00:00:1200:00:15
you're going to have to give this exercise a chance. I know some of you
00:00:1500:00:20
guys are going to look at this exercise and go ah that's not that bad, but when
00:00:2000:00:24
you try it, it's far more challenging than you thought it was going to be, and
00:00:2400:00:30
perfection take some serious practice. This is the power stability exercise hop
00:00:3000:00:33
down to stabilization. I'm going to have my friend Kamal come out and help me
00:00:3300:00:38
demonstrate. We've been breaking Kamal down on this one a little bit, trying to
00:00:3800:00:43
perfect his technique. So all he's going to do is he's going to get up on a step,
00:00:4300:00:47
now the first cues that we're going to use on this exercise we actually went
00:00:4700:00:54
over in the posterior tibialis reactive activation exercise. So this is actually
00:00:5400:00:57
a progression from that. If you guys are thinking about really sophisticated
00:00:5700:01:02
periodized programming, you could have started with this reactive
00:01:0200:01:05
activation exercise in your corrective exercise program, and now you could be
00:01:0500:01:09
progressing to this. So what Kamal is going to do is he's going to have good
00:01:0900:01:13
posture, we're still going to line up his kinetic chain checkpoints. I'm going to
00:01:1300:01:18
have him take the leg that he's going to land on out forward, this knee is going
00:01:1800:01:24
to stay slightly bent, his foots going to be down, his toes are going to be up,
00:01:2400:01:30
basically like he's aiming the ball of his foot at the ground. Ok so i can
00:01:3000:01:35
actually help Kamal out a little bit to cue him, help him bend his knee, put
00:01:3500:01:39
some weight through the ball of his foot so he gets what I'm talking about. Now
00:01:3900:01:46
all Kamal has to do is basically fall off the step, try to land on this foot
00:01:4600:01:52
softly and stabilize, and that was pretty good. That was pretty
00:01:5200:01:57
good, he didn't quite stabilize long enough but uh we're getting there, we're
00:01:5700:02:01
getting there right. So let's let's go ahead and get back up there, same thing
00:02:0100:02:05
we're just going to keep doing this over and over again. We can do a few more reps
00:02:0500:02:10
with this exercise, we can start working up towards that 12 maybe even 15 rep
00:02:1000:02:14
range, since this is power stability it's not quite that maximal power effort
00:02:1400:02:19
where we need to really crank down the reps. So let's try that again, let's get
00:02:1900:02:23
some practice here good, knee bent, so you're nice and soft, you're going to put
00:02:2300:02:27
force right through the ball of your foot, and go ahead and step down, good
00:02:2700:02:35
better, and then hold for three. I want Kamal to be able to hold so long that it
00:02:3500:02:39
feels like you could hold it forever. You guys could even do a couple tests if you
00:02:3900:02:43
wanted to. I know when I've done this exercise I know if I land and I
00:02:4300:02:46
stabilize, I should be able to go through my jump shot motion without putting the
00:02:4600:02:50
other foot in the ground that's how well balanced I am. Let's try again, let's try
00:02:5000:02:53
the other foot.
00:02:5400:02:58
Alright so once again he's going to put that foot out forward, knee bent, foot
00:02:5800:03:03
down, toe up. It's a lot of cues to remember it first. So he's just landing
00:03:0300:03:11
here, and then land down, good. Obviously we don't have to start with a step this
00:03:1100:03:16
high either guys, this is a 12-inch step, we could start with just six inches. All
00:03:1600:03:20
right let's go ahead and progress this exercise, actually Kamal probably
00:03:2000:03:23
should stick to the sagittal plane right now, but we do want to show you guys what
00:03:2300:03:28
frontal plane looks like, maybe even what transverse plane looks like. Alright so
00:03:2800:03:33
frontal plane all he's going to do is he's going to step off to the side, let
00:03:3300:03:37
me get on the other side of you actually, and he's going to actually give himself
00:03:3700:03:42
a little fall off that way and try to stabilize, and he's still having a hard
00:03:4200:03:47
time stabilizing, but you guys kind of get the idea. The idea is to land on the
00:03:4700:03:53
ball of the foot, land softly, and be able to stick the landing. Alright so let's
00:03:5300:03:58
show them one transverse plane one. Alright so transverse plane you're going
00:03:5800:04:02
to start off this way alright, so set up like you were doing the frontal plane
00:04:0200:04:06
one. So this time I want you to give yourself a little hop and end up facing
00:04:0600:04:13
that way all right, and the cueing is the same. So those
00:04:1300:04:17
are your your progressions as far as planes of motion go, and then of course
00:04:1700:04:21
you have the height of the step is another progression. Now as I'm sitting
00:04:2100:04:24
here breaking down Kamal I know you guys saw the tire flip video, he can
00:04:2400:04:29
obviously produce an extremely large amount of force there's no doubt about
00:04:2900:04:35
that, and Kamals competitive career is is passed and now he's a trainer here and
00:04:3500:04:40
does a great job with training his clients, but let's take a step back, let's
00:04:4000:04:44
imagine Kamal was still in his competitive career, I doubt this stuff
00:04:4400:04:47
was actually all that much better, and then we think about what type of
00:04:4700:04:54
competitive edge could we have given him if when he cut, he planted his foot, he
00:04:5400:05:00
had the stability and control to go wherever he wanted off that one foot. So
00:05:0000:05:05
rather than having to step, see a defender and have to keep going forward
00:05:0500:05:09
because he really can't stop himself right, if he does goes here he's going to
00:05:0900:05:15
want to put the foot here, but instead he can stabilize and cut this way, how much
00:05:1500:05:19
further could his career have gone. How, which I know sounds depressing, but how
00:05:1900:05:23
much how much more could he have got out of his performance. Guys try to
00:05:2300:05:29
remember that power without control is nothing, there are a lot of great
00:05:2900:05:35
athletes out there who could be a little bit better if they had more accuracy. We
00:05:3500:05:41
also see some less powerful athletes do really really well in the professional
00:05:4100:05:46
arena because they have that much more control. Guys I hope you will try this
00:05:4600:05:51
exercise, I know it looks easy on camera, but I'm betting that if you try it, I'm
00:05:5100:05:55
betting that if you give it a shot, that if you work on perfection, all of your
00:05:5500:05:59
other lower body power exercises will improve. I hope you guys enjoyed the