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