0:05 This is Brent of the Brookbush Institute bringing you guys a new perspective on an 0:08 old exercise. I know everyone here has done a skater, 0:12 that frontal plane, back and forth, force production mayhem 0:16 that we've all used from time to time to increase our power production. 0:20 But my question to you is why not a multiplanar 0:25 skater? Why always frontal plane? Because we only move in the frontal plane? What 0:29 about transverse plane? What about frontal to transverse plane? What about frontal to 0:32 saggital plane? What about frontal to transverse plane to stabilization? 0:36 See, there's another aspect of power that nobody talks about 0:40 enough, which is when it comes to field sports, when it comes to competitive play, 0:44 force production 0:46 is only good if you can control 0:50 it. It's only good if you can accurately 0:53 produce that force and get to the point that you need to get to. 0:57 So, now I'm going to challenge Melissa's neuromuscular system to not just 1:01 produce maximal amounts of force, but to try to control that force, 1:06 and then I'm going to progress to make sure that she can control it through 1:10 multiple planes. Melissa is going to be a little sad that she signed up for this 1:16 video, 1:16 being that we're going to torture her a bit. We're going to start with a couple 1:20 cones. 1:21 And our cones, of course, establish two things. They set up a distance which, 1:24 of course, can be a challenge unto itself. If I set this cone right out here, 1:28 that would be a challenge. 1:36 Right, as well as accuracy, which is a challenging unto itself. So, 1:37 first thing's first, we need at least a bounce 1:41 before we go to the stabilization. So, I'm going to ask you to bounce and stabilize. 1:45 The reason we need that bounce, is if we're talking about power, we're talking about 1:49 increasing force production. We want to 1:53 eccentrically load tissues, build up that elastic 1:56 energy in our connective tissue combined with 2:00 myotatic, or stretch, reflex and that 2:03 concentric contraction 2:05 to bring her back. That's really power, right? 2:08 Power is all about shortening the amortization phase between 2:11 the eccentric and concentric so that more and more of that stored energy 2:16 gets used in combination with concentric contraction. So, you're going 2:20 to bounce, 2:21 and then the hard part, stabilize. Let's try that one more time, no double hop. 2:31 Good, stick the landing. 2:34 One more time, come on. Good. 2:40 I would have liked it a little softer, she landed pretty hard on that heel, 2:44 but at least she stuck the landing that time. We're getting 2:47 a certain level of stabilization happening. Now if I want to progress this exercise, 2:51 I'll have her do three. So, that was two, right, we 2:54 bounced to stabilization? I want bounce, bounce, stabilization. Ok, so instead of a 3:03 hop, a high hop, 3:05 I want you to propel yourself into the first one and bounce back as fast as you 3:09 possibly can. 3:10 Alright, a 3:14 little faster and stick the landing. 3:21 Good, try squeezing your glute, try not standing up. 3:25 Good. 3:31 Alright, so let's say she got that one. Of course, she needs some work on that one. 3:36 Where do we go from here? Well, this is 3:39 what I introduced the video with, which is multiplanar skaters. 3:43 Let's see if she can go frontal plane 3:46 to transverse plane. Now, when she goes to transverse plane, 3:51 I'm going to assume it's like she jumped this way, and then decided to turn and take off 3:54 that way. 3:55 Right, like into a run?.So I'm actually going to have her go heel to toe 3:59 and stabilize. 4:06 Try the other way, so start from this cone. 4:14 Alright, stick the landing. Try to squeeze your glutes. 4:16 No double hops. 4:23 Let's try one more time. 4:27 Good. 4:28 Good. Alright, she got frontal to transverse. 4:31 Where do I go from there? Actually, what's much, much harder for this particular exercise 4:36 is frontal to saggital, 4:39 especially if you lay out cones and make them into a perfect right angle, because 4:44 what she'll tend to want to do 4:46 is go frontal and then drift out that way. 4:50 I want you to land- you can start 4:53 with your right foot inside this cone- I want you to basically land so that your left 4:58 foot is almost some on that cone, 4:59 and then your right foot, of course, as if it were in stride. 5:07 You guys can see it's really hard. 5:10 It's really hard. Good. 5:16 You guys thinking, well that's a pretty weird motion. But think about it, if you 5:18 were trying to get around a defender as an offensive player, 5:22 would your motion be much different? That's basically the motion of 5:28 getting around a defender. 5:29 You start trying to do this and you start thinking to yourself, man, think about all 5:33 the control 5:34 I don't have every time I try to do that motion. 5:38 Alright, so now we have frontal to transverse and 5:41 frontal to saggital. Should we try 5:45 saggital to frontal? 5:53 You have to jump with your 5:54 left foot out first. You guys can start pairing these different planes 6:01 of motion. 6:02 What about transverse to frontal? Start 6:06 facing me. You're going to turn and face the camera, and then jump this way. 6:11 Alright, so you guys can start messing with these different planes. 6:15 Once she can stabilize two directions, 6:19 you could go ahead and make combinations of 6:24 all three directions. I need one more cone. 6:29 Alright. 6:33 You ready for this one? This is your final challenge. So what I'm going to have you do 6:38 is you're going to go transverse 6:42 to frontal to saggital. Okay, so this is all three planes. 6:46 6:50 Boom, boom. She had the right idea. 6:54 She had the right idea, now we just need to get her a little bit more control and 6:58 get her to soften up those landings a little bit. 7:01 So there you go, guys. I just gave you 7:04 I don't know how many progressions. There are an infinite number of progressions 7:08 in taking your frontal plane skater and start actually working towards 7:14 control with force production. A little control with force production, 7:18 and you're going to see much bigger transference between what you're doing 7:22 in the gym 7:23 and the results you're going to get in competitive play. 7:26 I look forward to hearing about your results, hearing about how much fun you 7:30 have trying to take people through 7:32 all sorts of crazy patterns. Start off with maybe a friend or colleague and see if 7:37 they can do it, and make sure you put in your own workouts so you understand how 7:40 to do it. 7:41 And then once you guys start placing this 7:44 exercise in your routine, I'd love to hear about what results you get from 7:48 your clients, athletes, and patients. I'll talk with you guys soon.
