0:04 This is Brent from the Brookbush Institute and in this video I'm showing you guys one of my 0:08 favorite reactive training drills. This is single-leg balance with catch, and 0:15 what I think you guys will find is this is one of those progressions that gets 0:18 competitive fairly quickly. At the Brooklyn Institute, this progression goes 0:24 all the way to something called Kill the Trainer. I'm going to have my friend, Melissa, 0:29 come out. She's going to help me demonstrate. At first it starts with such 0:34 a friendly game. 0:36 I'm going to have Melissa stand on one leg. We need 0:41 single-leg balance. This is one of those drills that people don't do enough of. 0:46 We're on one leg way more often than people even consider: most of gait is on 0:53 one leg, when you're walking up and down steps you're on one leg, a lot of sport 0:58 is on one leg, and yet everybody does all these two legged activities in the gym. 1:03 So one of our goals with this particular progression was- okay, we got the 1:07 single-leg thing ging, and now we need this person to be able to react. They 1:13 need to be able to react to external stimulus, which, again, think about the 1:16 things we do on one leg: walking, stair-climbing, there's always external 1:20 stimulus coming at you. If you're doing this on a sidewalk or a public 1:24 stairwell, there are people coming at you. You have to be able to move and 1:27 stabilize. So that's important. 1:30 The second reason we started this progression was I think people think 1:34 single leg balance is boring, which is unfortunate. 1:37 It's really unfortunate for how important it is and it's amazing how if 1:41 you start throwing things at somebody, they start to smile. All of a 1:46 sudden, we play catch and we turn back into a bunch of giddy five-year-olds. 1:49 That's how this whole thing started. We're just going to do single leg 1:54 balance and make somebody catch, which is an external stimulus. Every time this 2:00 ball hits Melissa's hands, muscles have to activate to keep her center, her 2:06 center of mass, over her base of support which just got a lot smaller because 2:09 it's one foot. Now, 2:11 as we're throwing back and forth here, I can make things a little bit more 2:16 complicated by throwing off center. If I throw off to one side, I get a little 2:22 bit of frontal plane and transverse plane stimulus. I can go to the other 2:25 side and see if one side is weaker than the other. 2:28 Wow, Melissa's apart already. This is going to make kill the trainer really 2:32 easy. 2:33 Alright, notice before we get into even further progressions that Melissa 2:37 is not wearing shoes. I prefer not to do this activity in shoes, because I don't 2:41 want any crutch. I want Melissa to have to use her inverters, her tibialis 2:46 posterior and tibialis anterior to maintain her medial longitudinal arch. I don't want 2:50 an arch in her shoe doing that for her. 2:52 I don't need a heal rise like we have in so many of our shoes. If she has a 2:56 dorsiflexion restriction, good, make her tibialis anterior work to maintain her 3:00 balance. Now, as you can see as we were tossing back and forth, 3:04 usually if you start tossing off-center and making it hard on them, somehow they 3:09 start doing it to you. 3:11 Competition starts moving. You can even start throwing it over their head and see 3:15 how good their core strength is, how good their shoulder extensibility is. Can they 3:20 maintain stability while catching up there? 3:25 And then what ends up happening is inevitably, this starts becoming 3:30 competitive, which is where the game Kill the Trainer came in. So, rules of 3:42 Kill the Trainer: Number One: no shoes. 3:45 Number Two: you have to be willing to be hit in the face with a stability ball. 3:48 Now I'm not saying I'm going to try to hit Melissa in the face with the stability 3:52 ball, but be careful who you guys do this with. If somebody is really not cool with 3:57 catching, they don't like things being thrown at them, they look like a person 4:03 who if they got hit in the face with a stability ball they're going to walk 4:06 straight over to your manager and you're going get fired, that is not the person 4:11 to play this game with. You want the rough-and-tumble individual who's played 4:16 sports, who knows that a stability ball isn't going to hurt them, and if they by 4:20 chance miss with their hands as this gets more competitive and hits them in 4:25 the face, 4:25 they're going to brush it off. Alright, rule Number Two, I guess we're on rule 4:30 number three. Alright, we said no shoes, got to be able to hit in the face with 4:33 stability ball the ball has to be throwing within arm's reach. 4:40 Alright, so that's a good pass. 4:45 That's not right, so that's no point, no fault, because here's where the points 4:52 come in. This is rule Number Four. 4:57 Rule Number Four is if you touch the ground with the other foot, then the other 5:01 person gets the point. Now that we know the rules of the game, whoever gets to 5:07 three points first wins. 5:10 You ready? 5:13 It's a good idea, guys, to change up speeds, and make sure you throw all 5:24 over at different angles, throw it up, and try to find their weaknesses. So if Melissa's 5:29 weaker on- the ball thrown over here than she is thrown over here. 5:34 Oh, no, we're definitely weaker on that side, so we're going to keep going to that 5:38 side. 5:38 Ah! Alright, Melissa just got a point. 5:42 Alright, so that's one point. You guys can see how just "the want to try to find 5:49 the thing that is their weakness" is probably going to help your stability 5:52 the most. Also, the unpredictable nature and the competitive nature of this game 5:57 is really great for reactive training. And this is the biggest point, I guarantee if 6:03 you play this game, you will get people standing on their one leg for like 6:06 10 minutes. No more of this "would you just do 60 seconds of single leg 6:11 balance for me." They'll do this all day, especially if it means they can throw a 6:16 stability ball at my head as fast as they possibly can, which is how this 6:21 became Kill the Trainer. 6:24 Alright, so I hope you enjoy this little progression. 6:31 I hope you have a lot of fun. Melissa and I are going to continue this game and find 6:35 out who wins. I don't like the look on her face, so I'm going to go ahead and end 6:40 this now.
