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Lateral Hop To Vertical To Balance

This video will show you how to perform a challenging compound movement: lateral hop to vertical to balance. It will show you how to set up the move and execute it, making sure you stay in control and land safely.

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Transcript

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

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