0:04 This is Brent of the Brookbush Institute bringing 0:06 you more power stability, or reactive 0:08 stability exercises, a group of exercises 0:12 that I think are very under-recommended. 0:14 I think as trainers we're very good at 0:17 teaching people how to increase power, 0:19 increase explosive force. But, remember from 0:23 an athletic standpoint, that's only 0:25 beneficial if the athlete knows how to 0:27 control it. And if we're going to talk 0:29 about risk of injury, the ability to 0:31 decelerate and stabilize that force is 0:35 instrumental in keeping them from things 0:37 like ACL injuries and some of the other 0:40 non-contact injuries we see. I'm going to 0:43 have my friend, Brian, come out. He's going 0:44 to show you guys an exercise that is of 0:47 personal importance to me. This is an 0:49 exercise I used to help get over some 0:51 issues I was having after knee surgery. I 0:53 noticed that after I moved laterally and 0:56 tried to change direction, I would still 0:59 get little twinges in my knee. I 1:01 think this ability to move laterally and 1:04 then jump, or move laterally and then 1:05 take a step forward, move laterally and take 1:08 a step back if we're playing defense, is 1:10 something very common and something we 1:13 don't train very often. So we're going to 1:15 take the lateral 1:16 hop to balance progression that you guys 1:18 have seen from me before- Do you mind showing 1:20 that? We're just going to- so start 1:22 here on this brick, left foot. 1:24 I just want you to go lateral hop and 1:26 stabilize. 1:29 Good, so we're going to 1:30 progress from this. This is an exercise I 1:33 think a lot of people do. I think a lot 1:34 of people get pretty good at this one and 1:36 maybe even do it through multiple planes. 1:38 I'm going to have you laterally hop to 1:44 vertical jump off this leg, land on this 1:47 leg, and then balance. We're taking it up a 1:51 big step. 1:54 And you can see, Brian does a pretty good job, 1:56 and I want to point out a few things. 1:58 Number 1: Notice that Brian didn't 2:00 pause when he got here and then jumped 2:03 up, he went straight into- and balance. Do 2:08 it one more time for me. That was good. 2:13 Notice he's able to stabilize this 2:15 position. It's a very important part of 2:18 this exercise. I don't care that you can 2:21 just laterally hop and jump, 2:23 it's the fact that he's in so much 2:25 control that he can land on that one foot 2:27 and then stay there. And then the last 2:30 thing I want you guys to notice from a 2:31 form perspective 2:35 is notice that he ends up landing in 2:39 the same place he took off. The accuracy, 2:43 the control it takes to be able to 2:45 lateral hop, vertical, and then stay right there, 2:50 that's big. 2:53 I think Brian's a very good athlete, and 2:55 these three components are something we 2:57 don't see often enough. 2:59 Now, if I was going to progress this a 3:00 little bit and make it harder for Brian, I 3:02 could do a few things. You guys notice 3:03 I used yoga blocks as markers. You 3:06 could use anything as a markers. Those 3:08 rings that I see sometimes for footwork 3:10 drills work really good to keep somebody 3:12 accurate. You could go farther with these 3:16 blocks. 3:21 Alright, so this is one way to progress 3:22 this exercise. 3:26 Ok, notice he slowed down a little bit 3:29 from his lateral hop to vertical, so I 3:31 want you to try that again. Try to get it 3:34 a little faster. 3:35 Remember, we want to decrease that 3:37 amortisation phase. Alright, that was pretty 3:40 good as far as the speed. But what didn't you do? 3:44 Alright, so let's try to balance. 3:51 He slowed down a little bit, but at least 3:53 he had control on that one. And then the 3:55 last thing I might ask Brian to do is, 3:56 "Hey, can you get that vertical a little 3:58 higher?" So let's try that. 4:05 Almost. Really nice. Thank you, Brian. 4:08 I appreciate it. 4:09 So, guys, a few form cues on this one. We 4:12 had the ability to quickly transition 4:16 from lateral hop, up. We had the ability 4:19 to land and stabilize. And then, third, 4:23 that landing was in the same place we 4:26 took off. 4:27 You guys have a few ways to progress 4:29 this particular technique, right? We can 4:31 move the blocks a little farther apart. 4:33 We can get our client or patient to try 4:36 to take off a little faster. And then, of 4:39 course, we could try to get them to jump 4:40 a little higher. Now, as Brian got better 4:43 and better at this, what I might try to 4:45 get him to do is a lateral hop to 4:48 single-leg box jump. But I'm going to 4:51 suggest that you get pretty good at 4:53 single-leg box jumps before you go ahead 4:56 and put a lateral hop to vertical to 4:58 balance with the box jump. 5:01 I hope you guys enjoyed this video. I 5:02 hope you guys get great technique, great 5:05 increases in performance from this 5:08 particular technique. For all of you guys 5:10 coming back from knee injuries as I did, 5:12 this is a great exercise to progress to 5:15 to get somebody back on the field. I look 5:17 forward to talking to you guys soon.
