Name: Lateral Hop To Vertical To Balance
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 5 min 28 s

English captions

https://stream.mux.com/BtMD7D3mBXNtunDdgoYpjNAQx55ZPOIzQ4pcUIIx4Rk.m3u8

Learn how to properly perform the lateral hop to vertical to balance in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on multi-planar jump mechanics, lower-extremity alignment, and coordinated eccentric-to-concentric sequencing (including progressions and regressions) to safely develop power, control, and proprioception. Enhance movement efficiency, single-leg stability, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve lateral-to-vertical transition mechanics, refine landing technique, and master this dynamic multi-planar plyometric drill.

The Importance of Reactive Stability Exercises

Demonstrating Lateral Hop to Balance Progression

Progressing the Lateral Hop to Vertical Jump

Form Cues and Additional Progressions

Using Exercises for Rehabilitation and Performance

Lateral Hop To Vertical To Balance

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 stabilize. 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 big step. 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 form perspective 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, that's big. 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 blocks. Alright, so this is one way to progress this exercise. 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 took off. 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 forward to talking to you guys soon.

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Lower Extremity Power Exercise Intensity: Part 2

Selection and progression of power exercises based on ground reaction forces, peak force, landing impulse, EMG, and explosiveness. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 volleyball, track and field, and wrestling athletes.

Lower Extremity Power Exercise Intensity: Part 1

Lateral Hop to Single Leg Jump to Balance:

 is a recommended prerequisite movement pattern.

Start this exercise with good alignment as might be expected during a squat (see notes on "Alignment Cues" above).

Assume a single-leg stance on the "outside" leg.

The eccentric load is created by a quick "bounce" into a single-leg quarter-squat.

Follow the bounce immediately with a lateral hop, achieved by pressing down and laterally into the floor, trying to extend the leg fully, through plantar flexion, and leaving the ground from the metatarsal heads (balls of the feet).

It may be appropriate to perform the initial lateral hop with sub-maximal effort, as increasing the speed, distance, or height of the initial lateral hop will increase the eccentric load that must be overcome to perform the single-leg hop in the next step.

The athlete should reach the ball of the opposite foot toward the floor in anticipation of landing.

A smooth and quiet ball-of-foot-to-heel landing, should occur in conjunction with a quick descent into a single leg quarter or half-squat, followed immediately by the quickest "bounce" possible out of the bottom position (the amortization phase) into a single leg vertical hop.

The single-leg hop is achieved by pressing down into the floor as quickly as possible, trying to fully extend the leg, all the way through plantar flexion, leaving the ground from the metatarsal heads (balls of the feet).

The athlete should focus on both getting as close to vertical as possible, as well as getting as high off the ground as possible.

The landing should be as smooth and as quiet as possible, with ball-of-foot-to-heel landing, followed by a descent into a quarter or half-squat position, and an attempt to maintain balance on the single-leg until the athlete feels "stable".

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