This is Brent of the Brookbush Institute, and in this
video we're bringing you more power
stability, or reactive stability, exercises on this continued mission to
bring control to our explosive exercise regimen. Power is only important, it's
only effective, it only has an effect on performance if the athlete has the
ability to accurately dispense that force, stabilize that force, and eccentrically
decelerate that force. So, I'm going to have my friend, Brian, come out here. He's going to
demonstrate a very simple progression that is often not recommended, very under-
recommended. So, we're going to take this box jump, and instead we're going to do
it on one leg. Right, how often do athletes jump off of one leg? Probably as
often or more often than they jump off both legs, but they never practice it in
here. So we're going to go ahead and start with the same cues we'd start with a normal
box jump. So you're going to start in that upright position,
hands up, because I want him to be able to load that you eccentric phase, right, and then
a quick amortisation phase, and explode upward. The only difference is you notice
he lifted his leg. That's it, all the other form cues stay the same. Now,
when you land, heel to toe, soft landing. You ready?
Good, that was pretty good. He landed a little flat-footed. I do like my my athletes, my
clients, my patients to try to work on heel to toe to get that soft
Much better, let's go even softer, right. Power exercises are to be seen and not heard. I
want you to sound like a ninja.
That was still a little flat-footed. Let's give you one more, and this time stay. Remember, we're working on accuracy,
so as I get through all those cues, getting him back to a good-looking box
jump. If we're doing this progression, our primary focus is to be able to land
accurately, softly, and stabilize. He should be able to get up here and stay
in this position forever, and then he can step down and start working on his
next repetition. What I don't want is the controlled falling, where I see somebody land on
one leg, and then they just kind of fall over and do the next rep. That's not all though,
guys. So, this is a good start,
notice that you got the one legged box jump down pretty good in the sagittal
plane, but we don't only move in the sagittal plane. So progressions for this
exercise are frontal and transverse planes. I'm going to have you face the camera.
Now, I'm going to make one little caveat to this exercise. These frontal and transverse
plane progressions get a little scary, because you're not facing the box, you're
not looking directly at the box that you're jumping on. If I'm going to put
this exercise in somebody's program, it's because I have faith that they are a
good enough athlete that if they were to catch the lip of this box, they would
recover without doing too much damage to themselves. Keep that in mind. There's risk
with all exercise, but I obviously wouldn't do this with my mom who I think
might catch the lip of the box and then fall over and really hurt herself.
That's a bad idea.
Brian's already caught the lip of the box couple times since we've been practicing,
and he just steps right over the box. We're fine. This is going to
happen as we get used to these exercises. Are you ready?
Stabilize, stabilize, stabilize. Nice job. And for this one,
guys, you could make an argument of jumping off either leg. So it can be left
leg to left leg, or in this case, standing on the right side of the box, you
could've gone right leg to right leg landing. That's that's also frontal plane.
Almost, almost. You almost have that stabilized. It was good though, something for you to
practice a little bit. Now transverse plane, you're going to start facing the camera
and then end facing this way. Once again, heel to toe soft landing.
That was a little flat-footed, I think you can do better get. You're getting this down. I like this.
Almost, almost. Maybe this is the one Brian's got to work on a little bit maybe
this is the one we should leave in his program for a couple weeks before we do
any further progressions. That was really good. And again, we could go left leg or right
leg from this side, because this is kind of like that turning out thing you just
did. And then if we were on right leg, we kind of have that turning in thing. But we
do both in sports, so either way, you want to work both legs into that progression
from both sides of the box. Now, I do want to make the point,
notice this box is fairly low. Brian is definitely capable of a 30 inch box
jump, no problem. When you switch from two legged box jumps to a single leg box jump,
the amount of force it takes that you have to generate off one leg, it's going
to seem pretty rough. It's kind of analogous to going from a two legged
back squat to a pistol squat. It just feels like that much more weight, because
lifting twice as much body weight on one leg maybe. It takes a lot to
get that up.
Be careful before you start upping in this box. Start low, master it. Add a few inches at
These soft plyo boxes, which you can see in the corner here, sometimes come in
handy for stuff like this, especially if you're falling over and you're catching
the box a little bit. It's nice to have a soft surface. The downside, of
course, which is why we switched to this, is it's very hard to stabilize when you land
on a soft box. Thank you, Brian, that was really nice technique on those. I hope
you guys get a nice little jump in your performance going from a two legged box
jump to a single a box jump. Really work on that control. And then if you'd like,
retest yourself on a two legged box jump. Chances are if you master this, that two legged
box jump is not going to seem difficult
at all. I also want to hear about how you feel
playing your sport after practicing these for four to six weeks. I think
you'll find that your cuts are a little bit better, your jump shot's a little bit
more accurate, because you're able to control that power output. I look
forward to hearing from you guys about how you use this exercise and the