Name: Ice Skaters
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 7 min 48 s

English captions

https://stream.mux.com/hvjfxgMmWXCnI7opOZy1QnR9XQdZAgpAdnRCRRVggW8.m3u8

Learn how to properly perform single-leg lateral hop patterns in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, alignment, eccentric and concentric loading (including progressions and regressions) to safely develop coordination, control, and movement efficiency. Enhance stability, lower-body strength, and frontal-plane power with professional guidance suitable for all skill levels. Perfect for beginners, fitness enthusiasts, and rehabilitation clients seeking to explore the fundamentals of ice skating, improve dynamic movement skills, and appreciate the artistry and athleticism of the sport.

Introduction to Counter-Movement Jumps and Assessment of Movement Quality

Stabilization Drills and Progressing to Movement Patterns

Incorporating Power Training and Jump Mechanics

Progressing to Multiple Jump Repetitions and Maintaining Power

Future Progressions and Goals in Jump Training

Ice Skaters

This is Brent coming at you with more power training videos. In this video we're going to do something a little different, i'm going to show you guys how I teach an ice skater, or counter-movement jump. In this case my friend and absolute powerhouse Kamal is going to come out and help me demonstrate. He's a personal trainer here at the club that I train out of. Now Kamal you've done ice skaters before right. Now Kamal is coming to me, he's got a little bit of dysfunction in his right leg, right it's causing his foot to turn out. It's caused some mechanical issues granted, he's also i think been taught an ice skater maybe not how I would teach it, as you guys know I'm all about the quality of human movement not just the quantity of human movement, so I tend to be a bit of a perfectionist. So we've been rolling back the ice skater a little bit, and I wanted to show you guys how i'm doing that with Kamal. So the first thing we're going to work on actually, is Kamals just got to start with the lateral hop to stabilization, can he do that. Now when I look at this lateral hop to stabilization, I'm actually looking to see if he can land softly on the ball of his foot; all right so I want the ball, that's the area just behind your big toes, can he land softly and then stand up with perfect posture, glute tight. So let's start on this side how do you jump towards your right side. I set up these cones just as a goal, you guys could set them closer to regress or set them a little farther to progress. Nice and soft and then try to stand up tall, we can see that's a little bit of an issue for a Kamal. Not totally uncommon with athletes. All right so I'm going to be even more picky with you Kamal, just getting back to our posture. I'm going to have you go hands on your waist so that you can't use them right. Now I want you to just stabilize all right, and then I also want to make sure that your foot is right next to the other foot, so almost on camera is going to look like both of your feet are on the ground, but this one's going to be just slightly off the ground. Good and stand up tall, beautiful right glute should be nice and tight, feel that, good. So let's go to the other side good. Look it's tough man, this exercise is not easy. You guys have seen us do this exercise before actually in reactive activation for the gluteus medius, so if you guys want to get really really technical, if you were thinking about doing ice skaters in your power phase, you guys who could already start being implementing stuff like this in his corrective phase, or a stabilization phase, so that by the time you got to power training this stuff would already be done. Let's do a couple more of those and then we'll start showing the progressions here. Now from here what I'm going to do is I'm going to start combining a couple movement patterns, to start setting Kamal up. What I want him to do now is he's going to stabilize just like he is, once he's stable I'm going to have him do a single leg touch down to the cone, get up and then laterally hop to the other side, single leg touchdown, good. Try to land a little softer for me you don't have to go quite as high. All right so land, stabilize, single leg touchdown, back up too tall good, and then back to the other way. Make sure you land on the ball of your foot, kind of landed on the outside of his foot there, that's kind of part of his foot turn out problems. So we've been working on that a little bit, good land on the ball of your foot, stabilize, touchdown, drive through your glute to get your hips forward, up nice and tall, perfect. Now to the other side, ball of your foot, stabilize, squeeze your glute nice and tall, single leg touchdown, good drive through your hip, good. Now what you guys hopefully are starting to see is this is actually the mechanic for the ice skater, it's just a lot faster. All I'm doing is breaking it down to make sure that at every point within his movement, he is actually doing it efficiently, with control, and is stable, because once I speed this up, if there's any kink in the armor, it's going to fall apart. He will start to fall apart as soon as I start increasing the force, increasing the speed right. So from here obviously Kamal needs to work on this a little bit, i'm going to go ahead and progress it a little faster for you guys so you can see what i'm going to do over the next couple of weeks. Kamal is just going to start working on one counter-movement jump at a time. So now he's got the mechanic right, now if I'm thinking about power, the amortisation phases that turnaround from eccentric load to concentric, I want him to do that single leg touchdown as fast as he can, and then bounce and stabilize. So what it should look like is something kind of like, and you know what they say those who can't teach, so be kind to me, and stabilize, all right. I'm just going to have them do one counter-movement jump at a time, boom and stabilize. Nicely done, that looks a lot better than it did a half an hour ago guys I can tell you that. Boom, good and I might have them do let's say six to ten reps on each side right, we'll stay within our power training variables, have them do six to ten reps on each side. I'm not going to start adding these things together. I see a lot of people go into counter-movement jumps and they're back and forth, and if you really look closely their feet are starting to turn out, their knees are caving in where they're actually not landing in the same place each time, so the accuracy is all over the place. That's not how we want to produce more power. Power is nothing if you can't control it and can't implement it accurately, especially when you get on the field. So let's show them what the next progression would be which would be just two jumps. Alright so now you're going to go bounce, bounce and end here. Bounce touch, bounce touch, good right let's try to spend, so on the ones in between, the ones you're not stabilizing I want you to spend a little less time. Bounce, bounce, good, good. Let's try that one more time. Once he has that down, then we could go to three, and then four, you know keep mindful of your reps you don't want to do 10 reps of four jumps that would be 40 reps, now we're way outside of power training and you're probably going to see a decrease in power over the course of that set. So if you could get three or four at a time I'd start reducing the reps right, we'd only do like three to five, three to four rep sets. I hope you guys are following me on this all right, we always want to watch for quality and speed when we're doing our power exercises. Now once Kamal gets all of this movement down, he's landing on the ball of his foot softly, I see a lot of stability, I see a lot of control then we can start progressing, then I can start working on maybe some endurance with control where I'm doing 10 or more reps within a certain distance. We could start looking at stability, we could start doing our multiplanar counter-movement jumps, or we could even look at max power which is going to be these huge rebounds from a single jump. We're going to go over all of those in another video which you guys will see up on my youtube channel called a counter-movement jump, or ice skater jump progressions. But I thank Kamal for letting us break him down, rip his form apart, get him on this video and show how we teach us. I hope you guys get a lot of tips so that you guys can cue your clients, and get the same quality of movement out of them, and of course huge increases in performance. I'll talk with you guys soon.

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Lower body power and high velocity exercises - best progressions for box jumps, depth jumps, long jumps, bodyweight jumps, and a sample lower body power routine.

Lower Body Power Exercises

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

Assume a single-leg stance on the "outside" leg.

The eccentric load is created by a quick "bounce" into a single-leg quarter-squat.

Follow the bounce immediately with a lateral hop, achieved by pressing down and laterally into the floor, trying to extend the leg fully, through plantar flexion, and leaving the ground from the metatarsal heads (balls of the feet).

The athlete should reach the ball of the opposite foot toward the floor in anticipation of landing.

A smooth and quiet ball-of-foot-to-heel landing, should occur in conjunction with a quick descent into a single leg quarter or half-squat, followed immediately by the quickest "bounce" possible out of the bottom position (the amortization phase) into a lateral hop in the opposite direction

Ice Skaters

Calf Vibration Release with Hyperice

Resisted Walking

Lateral Hop To Single Leg Box Jump

Gastrocnemius and Soleus Manual Static Release

Single Leg Box Jump

Lateral Hop To Vertical To Balance

Gastrocnemius and Soleus Self-administered Dynamic Release a.k.a. Pin & Stretch

Hop Down to Single Leg Touchdown to Balance

Manual Calf Stretch

Dynamic Calf Stretch - Gastrocnemius, Soleus & Peroneals (a.k.a. Fibularis)

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