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