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Lateral Hop To Vertical To Balance
Lateral Hop To Vertical To Balance is an exercise that helps develop coordination, agility, and balance. It starts with a lateral hop, followed by a vertical jump and then finally, a balance exercise. This drill helps develop both your lower body and core strength, as well as challenge your coordination and mental focus. This movement pattern develops strength and muscle control, while also activating the stabilizing muscles of the ankle, knee, and hip. With practice and consistency, this exercise can help you become
Transcript
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This is Brent of the Brookbush Institute bringing
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...blank
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you more power stability, or reactive
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stability exercises, a group of exercises
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that I think are very under-recommended.
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I think as trainers we're very good at
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teaching people how to increase power,
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increase explosive force. But, remember from
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an athletic standpoint, that's only
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beneficial if the athlete knows how to
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control it. And if we're going to talk
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about risk of injury, the ability to
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decelerate and stabilize that force is
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instrumental in keeping them from things
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like ACL injuries and some of the other
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non-contact injuries we see. I'm going to
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have my friend, Brian, come out. He's going
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to show you guys an exercise that is of
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personal importance to me. This is an
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exercise I used to help get over some
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issues I was having after knee surgery. I
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noticed that after I moved laterally and
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tried to change direction, I would still
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get little twinges in my knee. I
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think this ability to move laterally and
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then jump, or move laterally and then
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take a step forward, move laterally and take
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a step back if we're playing defense, is
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something very common and something we
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don't train very often. So we're going to
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take the lateral
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hop to balance progression that you guys
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have seen from me before- Do you mind showing
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that? We're just going to- so start
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here on this brick, left foot.
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I just want you to go lateral hop and
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stabilize.
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Good, so we're going to
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progress from this. This is an exercise I
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think a lot of people do. I think a lot
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of people get pretty good at this one and
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maybe even do it through multiple planes.
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I'm going to have you laterally hop to
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vertical jump off this leg, land on this
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leg, and then balance. We're taking it up a
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big step.
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And you can see, Brian does a pretty good job,
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and I want to point out a few things.
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Number 1: Notice that Brian didn't
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pause when he got here and then jumped
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up, he went straight into- and balance. Do
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it one more time for me. That was good.
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Notice he's able to stabilize this
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position. It's a very important part of
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this exercise. I don't care that you can
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just laterally hop and jump,
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it's the fact that he's in so much
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control that he can land on that one foot
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and then stay there. And then the last
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thing I want you guys to notice from a
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form perspective
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is notice that he ends up landing in
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the same place he took off. The accuracy,
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the control it takes to be able to
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lateral hop, vertical, and then stay right there,
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that's big.
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I think Brian's a very good athlete, and
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these three components are something we
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don't see often enough.
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Now, if I was going to progress this a
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little bit and make it harder for Brian, I
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could do a few things. You guys notice
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I used yoga blocks as markers. You
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could use anything as a markers. Those
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rings that I see sometimes for footwork
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drills work really good to keep somebody
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accurate. You could go farther with these
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blocks.
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Alright, so this is one way to progress
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this exercise.
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Ok, notice he slowed down a little bit
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from his lateral hop to vertical, so I
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want you to try that again. Try to get it
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a little faster.
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Remember, we want to decrease that
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amortisation phase. Alright, that was pretty
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good as far as the speed. But what didn't you do?
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Alright, so let's try to balance.
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He slowed down a little bit, but at least
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he had control on that one. And then the
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last thing I might ask Brian to do is,
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"Hey, can you get that vertical a little
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higher?" So let's try that.
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Almost. Really nice. Thank you, Brian.
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I appreciate it.
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So, guys, a few form cues on this one. We
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had the ability to quickly transition
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from lateral hop, up. We had the ability
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to land and stabilize. And then, third,
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that landing was in the same place we
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took off.
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You guys have a few ways to progress
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this particular technique, right? We can
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move the blocks a little farther apart.
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We can get our client or patient to try
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to take off a little faster. And then, of
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course, we could try to get them to jump
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a little higher. Now, as Brian got better
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and better at this, what I might try to
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get him to do is a lateral hop to
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single-leg box jump. But I'm going to
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suggest that you get pretty good at
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single-leg box jumps before you go ahead
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and put a lateral hop to vertical to
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balance with the box jump.
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I hope you guys enjoyed this video. I
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hope you guys get great technique, great
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increases in performance from this
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particular technique. For all of you guys
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coming back from knee injuries as I did,
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this is a great exercise to progress to
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to get somebody back on the field. I look
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