Name: Lateral Hop To Single Leg Box Jump
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 6 min 15 s

English captions

https://stream.mux.com/qzCiruK02AAbvxyct00e7OamJYeFnoMpmFTP4kG6v92Lo.m3u8

Learn how to properly perform the lateral hop to single-leg box jump in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on lateral hop mechanics, landing alignment, and coordinated eccentric-to-concentric sequencing (including progressions and regressions) to safely develop unilateral power, control, and jump mechanics. Enhance single-leg stability, directional explosiveness, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve lateral movement skills, refine landing technique, and master this advanced single-leg plyometric drill.

Introduction to Combined Stability Exercise

Demonstrating the Lateral Hop and Box Jump

Refining Technique and Accuracy in Landings

Progressions and Modifications for Enhanced Performance

Integrating Multiple Planes in Plyometric Training

Emphasizing Controlled Power in Athletic Training

Lateral Hop To Single Leg Box Jump

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

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Lower Body Power Exercises

Selection and progression of power exercises based on kinetic, neuromuscular measures, time to stabilization, mean sum peak power, ankle joint peak power, knee joint peak power, and hip joint peak power. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 swimmers, soccer, lacrosse, and recreational sports athletes.

Lower Extremity Power Exercise Intensity: Part 2

Selection and progression of power exercises based on ground reaction forces, peak force, landing impulse, EMG, and explosiveness. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 volleyball, track and field, and wrestling athletes.

Lower Extremity Power Exercise Intensity: Part 1

Start this exercise with good alignment as might be expected during a squat (see notes on "Alignment Cues" above).

Assume a single-leg stance, on the "outside" leg.

The eccentric load is created by a quick "bounce" into a single-leg quarter-squat.

Follow the bounce immediately with a lateral hop, achieved by pressing down and laterally into the floor, trying to extend the leg fully, through plantar flexion, and leaving the ground from the metatarsal heads (balls of the feet).

It may be appropriate to perform the initial lateral hop with sub-maximal effort, as increasing the speed, distance, or height of the initial lateral hop will increase the eccentric load that must be overcome to perform the single-leg hop in the next step.

The athlete should reach the ball of the opposite foot toward the floor in anticipation of landing.

A smooth and quiet ball-of-foot-to-heel landing, should occur in conjunction with a quick descent into a single leg quarter or half-squat, followed immediately by the quickest "bounce" possible out of the bottom position (the amortization phase) into a single leg vertical hop.

The single-leg hop is achieved by pressing down into the floor as quickly as possible, trying to fully extend the leg, all the way through plantar flexion, leaving the ground from the metatarsal heads (balls of the feet).

The athlete should focus on both getting as close to vertical as possible, as well as getting as high off the ground as possible, attempting to soar over the box, as if trying to land on top of the box with nearly straight legs (not in a hip flexed position).

Landing should occur with the least amount of sound possible by absorbing force with a smooth heel-to-toe rock and descent into a quarter or half-squat position.

It may be appropriate to land ball-of-foot-to-heel if attempting frontal plane box jumps (or jumping straight-up-and-down without a box); however, forward momentum, as exhibited during sagittal or transverse plane box jumps, should be decelerated with a heel-to-ball-of-foot landing to aid in optimizing ankle kinematics.

Step down off the box and repeat. Do not allow athletes to jump backward off the box. Jumping backward off a box is wasted foot contacts that are unlikely to aid in performance and may increase the risk of injury (e.g. calf strain or Achilles tendon injuries).

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