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