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