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