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This is Brent of the Brookbush Institute bringing
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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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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