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Lateral Hop To Single Leg Box Jump
Lateral Hop to Single Leg Box Jump is an explosive plyometric exercise used to work the lower body. It challenges coordination and balance while helping enhance agility and power. Starting with one foot on the ground, hop laterally to the side and land with the same foot on top of a box. Quickly jump off the box with the same foot, then hop back to the original position. Make sure to use the ankle, hip and knee of the jumping leg to get maximum height on the
Transcript
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This is Brent of the Brookbush Institute, and in
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...blank
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this video we're bringing you another
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power stability, or reactive stability
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exercise. On second thought, I take
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that back, what we're actually doing in this
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video is combining two videos that we've
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done previously into one monstrous
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exercise with practically innumerable
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progressions. I'm gonna have my friend,
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Brian, come out since he did both of the
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previous videos. What we're going to do,
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is we're going to combine that lateral
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hop to vertical to balance with the
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single-leg box jump. So now what you're
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going to have is a lateral hop to
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single-leg box jump to balance.
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How's that for a lot of control
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interjected into our explosive activity?
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Alright, so what you're going to do, once
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again, bound, right, one smooth motion,
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heal-to-toe landing on the box, and then
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I want you to stay on that one leg.
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Oh, that was pretty good.
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That was pretty good. I think you can do
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a little bit better. Right, so we're going
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to look at some of those same form
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cues. Notice he was very smooth; he
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didn't pause when he hit the ground here
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before he took off. I want a very small
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amortization phase there. Notice that he
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landed pretty softly, heel-to-toe, and
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that he also stabilized at the top.
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The one thing I thought we could do a
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possibly bit better job on is his
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accuracy. So, if he lands right behind
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this line
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I want him to land on this line.
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Nice job. Let's try one more time. This
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time I want you to think about getting a
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little higher.
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Almost, a little loud and then we didn't
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stabilize at the top, but I think you lost
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it because you you jumped off to the
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side a little bit. Right? So that accuracy
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comes into play, even contributing to
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whether or not we can stabilize when we hit
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the box.
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Let's try this one more time.
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Almost, almost. Let me give you one more
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shot, and then we're going to move on. Are you ready?
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Remember, plyometrics should be seen and
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not heard.
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Ninja-style, oh! This isn't our first take,
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so maybe I've worn Brian out just a
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little bit, but we'll keep going with all
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of the progressions that could be taken
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from this single progression. Right, which,
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in fact, is a progression of two previous
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exercises. So, we talked about we could
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increase the distance; we talked about
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that progression in the lateral hop to
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vertical video. We could increase the
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height of the box. That's really, really
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tough, guys. The ability to produce
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explosive force off a lateral hop,
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although it's extremely important to
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sport, we do have to be very careful how
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we introduce more height, because
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obviously that's also increasing a
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safety risk. We don't want anybody
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catching a toe falling over the top of
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the box. Catching a toe, and of course we've
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all seen, this where somebody runs their
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shin down the front of a box. That gets a
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little nasty. Alright, we don't want any of
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that, but increasing distance, increasing
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height, two potential progressions for
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increasing force production. The one that
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probably most people don't think of is
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incorporating, again, multiple planes. And
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realize we have two places we can
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incorporate multiple planes now. We have
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the lateral hop and we have the
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single-leg box jump. So I'm not going to
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go through all of the potential
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progressions here. We're obviously doing
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frontal to sagittal plane in that first
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one. Let's go ahead and show them what a
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transverse to sagittal plane would look
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like.
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So, he's going to start facing this way,
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he's going to take a transverse plane
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hop to the box, and then he's going to
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jump up
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on one leg and try to maintain that
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heel-to-toe soft landing with a
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stabilization at the end. You ready?
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You can do this.
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Holy cow, that looked better than the
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other ones. He just needs more complexity.
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He's one of those type of people- simple
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is too simple. You need lots of
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complexity. Alright, remember, that was
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transverse plane. We did frontal plane to
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start with. You could do sagittal to
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sagittal plane if you had a reason for
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that. You could do frontal to frontal
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plane. You could do transverse plane to
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frontal plane. All of these combinations,
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all you have to do is think about is what
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is his sport.
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What is his sport going to require of
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him? How can I incorporate those changes
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of direction into this particular
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exercise? Guys, once again, we're on a
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mission here to bring some control back
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to the freewheeling power exercise I
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see too much of. I see a lot of just, like,
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here, let's do box jumps. How we're gonna
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make them harder?
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We're gonna make them higher. And form goes
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out the window. Or, great, somebody's good
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at a sagittal plane box jump, but then
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you look at something like basketball,
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and ACL injuries don't happen in the
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sagittal plane. It's when people try to
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jump, and then bound off a transverse
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plane hop, or something, where they get
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that knee valgus and they collapse. I
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hope you guys enjoy this progression,
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enjoy all of the combinations. Thank you,
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Brian, that was that was a very impressive
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transverse plane to sagittal plane hop
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to balance. I want to see how many of you
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guys can pull this off. I look forward to
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hearing how you guys get results from
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this video, how your athletes increase
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their performance on the court or the
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floror or the field. I'll talk with you
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