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This is Brent of the Brookbush Institute, and in
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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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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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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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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