0:04 This is Brent of the Brookbush Institute, and in 0:06 this video we're bringing you another 0:07 power stability, or reactive stability 0:10 exercise. On second thought, I take 0:12 that back, what we're actually doing in this 0:14 video is combining two videos that we've 0:17 done previously into one monstrous 0:20 exercise with practically innumerable 0:24 progressions. I'm going to have my friend, 0:26 Brian, come out since he did both of the 0:28 previous videos. What we're going to do, 0:30 is we're going to combine that lateral 0:33 hop to vertical to balance with the 0:35 single-leg box jump. So now what you're 0:38 going to have is a lateral hop to 0:40 single-leg box jump to balance. 0:42 How's that for a lot of control 0:46 interjected into our explosive activity? 0:50 Alright, so what you're going to do, once 0:53 again, bound, right, one smooth motion, 0:55 heal-to-toe landing on the box, and then 0:58 I want you to stay on that one leg. 1:01 Oh, that was pretty good. 1:06 That was pretty good. I think you can do 1:08 a little bit better. Right, so we're going 1:10 to look at some of those same form 1:12 cues. Notice he was very smooth; he 1:14 didn't pause when he hit the ground here 1:16 before he took off. I want a very small 1:19 amortization phase there. Notice that he 1:21 landed pretty softly, heel-to-toe, and 1:25 that he also stabilized at the top. 1:29 The one thing I thought we could do a 1:30 possibly bit better job on is his 1:33 accuracy. So, if he lands right behind 1:37 this line 1:38 I want him to land on this line. 1:48 Nice job. Let's try one more time. This 1:51 time I want you to think about getting a 1:53 little higher. 1:58 Almost, a little loud and then we didn't 2:05 stabilize at the top, but I think you lost 2:06 it because you you jumped off to the 2:08 side a little bit. Right? So that accuracy 2:10 comes into play, even contributing to 2:13 whether or not we can stabilize when we hit 2:15 the box. 2:16 Let's try this one more time. 2:20 Almost, almost. Let me give you one more 2:25 shot, and then we're going to move on. Are you ready? 2:27 Remember, plyometrics should be seen and 2:30 not heard. 2:31 Ninja-style, oh! This isn't our first take, 2:36 so maybe I've worn Brian out just a 2:39 little bit, but we'll keep going with all 2:41 of the progressions that could be taken 2:44 from this single progression. Right, which, 2:47 in fact, is a progression of two previous 2:50 exercises. So, we talked about we could 2:52 increase the distance; we talked about 2:54 that progression in the lateral hop to 2:56 vertical video. We could increase the 2:59 height of the box. That's really, really 3:01 tough, guys. The ability to produce 3:03 explosive force off a lateral hop, 3:05 although it's extremely important to 3:07 sport, we do have to be very careful how 3:11 we introduce more height, because 3:14 obviously that's also increasing a 3:16 safety risk. We don't want anybody 3:17 catching a toe falling over the top of 3:19 the box. Catching a toe, and of course we've 3:21 all seen, this where somebody runs their 3:23 shin down the front of a box. That gets a 3:25 little nasty. Alright, we don't want any of 3:27 that, but increasing distance, increasing 3:32 height, two potential progressions for 3:35 increasing force production. The one that 3:38 probably most people don't think of is 3:40 incorporating, again, multiple planes. And 3:44 realize we have two places we can 3:46 incorporate multiple planes now. We have 3:48 the lateral hop and we have the 3:50 single-leg box jump. So I'm not going to 3:52 go through all of the potential 3:54 progressions here. We're obviously doing 3:55 frontal to sagittal plane in that first 3:58 one. Let's go ahead and show them what a 4:00 transverse to sagittal plane would look 4:03 like. 4:04 So, he's going to start facing this way, 4:05 he's going to take a transverse plane 4:08 hop to the box, and then he's going to 4:10 jump up 4:11 on one leg and try to maintain that 4:13 heel-to-toe soft landing with a 4:16 stabilization at the end. You ready? 4:19 You can do this. 4:22 Holy cow, that looked better than the 4:25 other ones. He just needs more complexity. 4:28 He's one of those type of people- simple 4:30 is too simple. You need lots of 4:31 complexity. Alright, remember, that was 4:34 transverse plane. We did frontal plane to 4:36 start with. You could do sagittal to 4:38 sagittal plane if you had a reason for 4:40 that. You could do frontal to frontal 4:42 plane. You could do transverse plane to 4:47 frontal plane. All of these combinations, 4:49 all you have to do is think about is what 4:52 is his sport. 4:53 What is his sport going to require of 4:56 him? How can I incorporate those changes 5:00 of direction into this particular 5:03 exercise? Guys, once again, we're on a 5:06 mission here to bring some control back 5:09 to the freewheeling power exercise I 5:15 see too much of. I see a lot of just, like, 5:19 here, let's do box jumps. How we're gonna 5:21 make them harder? 5:21 We're gonna make them higher. And form goes 5:23 out the window. Or, great, somebody's good 5:26 at a sagittal plane box jump, but then 5:27 you look at something like basketball, 5:29 and ACL injuries don't happen in the 5:32 sagittal plane. It's when people try to 5:34 jump, and then bound off a transverse 5:36 plane hop, or something, where they get 5:39 that knee valgus and they collapse. I 5:42 hope you guys enjoy this progression, 5:44 enjoy all of the combinations. Thank you, 5:46 Brian, that was that was a very impressive 5:48 transverse plane to sagittal plane hop 5:51 to balance. I want to see how many of you 5:53 guys can pull this off. I look forward to 5:55 hearing how you guys get results from 5:58 this video, how your athletes increase 6:01 their performance on the court or the 6:03 floror or the field. I'll talk with you 6:05 guys soon.
