0:04 This is Brent of the Brookbush Institute, and in this video we're bringing you more power 0:08 stability, or reactive stability, exercises on this continued mission to 0:13 bring control to our explosive exercise regimen. Power is only important, it's 0:21 only effective, it only has an effect on performance if the athlete has the 0:27 ability to accurately dispense that force, stabilize that force, and eccentrically 0:34 decelerate that force. So, I'm going to have my friend, Brian, come out here. He's going to 0:37 demonstrate a very simple progression that is often not recommended, very under- 0:44 recommended. So, we're going to take this box jump, and instead we're going to do 0:48 it on one leg. Right, how often do athletes jump off of one leg? Probably as 0:58 often or more often than they jump off both legs, but they never practice it in 1:02 here. So we're going to go ahead and start with the same cues we'd start with a normal 1:07 box jump. So you're going to start in that upright position, 1:11 hands up, because I want him to be able to load that you eccentric phase, right, and then 1:16 a quick amortisation phase, and explode upward. The only difference is you notice 1:20 he lifted his leg. That's it, all the other form cues stay the same. Now, 1:25 when you land, heel to toe, soft landing. You ready? 1:31 Good, that was pretty good. He landed a little flat-footed. I do like my my athletes, my 1:38 clients, my patients to try to work on heel to toe to get that soft 1:42 roll back. 1:47 Much better, let's go even softer, right. Power exercises are to be seen and not heard. I 1:54 want you to sound like a ninja. 1:59 That was still a little flat-footed. Let's give you one more, and this time stay. Remember, we're working on accuracy, 2:11 so as I get through all those cues, getting him back to a good-looking box 2:15 jump. If we're doing this progression, our primary focus is to be able to land 2:21 accurately, softly, and stabilize. He should be able to get up here and stay 2:27 in this position forever, and then he can step down and start working on his 2:32 next repetition. What I don't want is the controlled falling, where I see somebody land on 2:36 one leg, and then they just kind of fall over and do the next rep. That's not all though, 2:42 guys. So, this is a good start, 2:45 notice that you got the one legged box jump down pretty good in the sagittal 2:51 plane, but we don't only move in the sagittal plane. So progressions for this 2:56 exercise are frontal and transverse planes. I'm going to have you face the camera. 3:01 Now, I'm going to make one little caveat to this exercise. These frontal and transverse 3:07 plane progressions get a little scary, because you're not facing the box, you're 3:14 not looking directly at the box that you're jumping on. If I'm going to put 3:19 this exercise in somebody's program, it's because I have faith that they are a 3:26 good enough athlete that if they were to catch the lip of this box, they would 3:32 recover without doing too much damage to themselves. Keep that in mind. There's risk 3:37 with all exercise, but I obviously wouldn't do this with my mom who I think 3:41 might catch the lip of the box and then fall over and really hurt herself. 3:45 That's a bad idea. 3:46 Brian's already caught the lip of the box couple times since we've been practicing, 3:49 and he just steps right over the box. We're fine. This is going to 3:53 happen as we get used to these exercises. Are you ready? 3:57 Stabilize, stabilize, stabilize. Nice job. And for this one, 4:06 guys, you could make an argument of jumping off either leg. So it can be left 4:10 leg to left leg, or in this case, standing on the right side of the box, you 4:14 could've gone right leg to right leg landing. That's that's also frontal plane. 4:18 Almost, almost. You almost have that stabilized. It was good though, something for you to 4:28 practice a little bit. Now transverse plane, you're going to start facing the camera 4:32 and then end facing this way. Once again, heel to toe soft landing. 4:40 That was a little flat-footed, I think you can do better get. You're getting this down. I like this. 4:46 Almost, almost. Maybe this is the one Brian's got to work on a little bit maybe 4:54 this is the one we should leave in his program for a couple weeks before we do 4:59 any further progressions. That was really good. And again, we could go left leg or right 5:04 leg from this side, because this is kind of like that turning out thing you just 5:08 did. And then if we were on right leg, we kind of have that turning in thing. But we 5:11 do both in sports, so either way, you want to work both legs into that progression 5:17 from both sides of the box. Now, I do want to make the point, 5:22 notice this box is fairly low. Brian is definitely capable of a 30 inch box 5:29 jump, no problem. When you switch from two legged box jumps to a single leg box jump, 5:35 the amount of force it takes that you have to generate off one leg, it's going 5:42 to seem pretty rough. It's kind of analogous to going from a two legged 5:47 back squat to a pistol squat. It just feels like that much more weight, because 5:52 lifting twice as much body weight on one leg maybe. It takes a lot to 5:58 get that up. 5:59 Be careful before you start upping in this box. Start low, master it. Add a few inches at 6:07 a time. 6:07 These soft plyo boxes, which you can see in the corner here, sometimes come in 6:12 handy for stuff like this, especially if you're falling over and you're catching 6:16 the box a little bit. It's nice to have a soft surface. The downside, of 6:20 course, which is why we switched to this, is it's very hard to stabilize when you land 6:24 on a soft box. Thank you, Brian, that was really nice technique on those. I hope 6:30 you guys get a nice little jump in your performance going from a two legged box 6:36 jump to a single a box jump. Really work on that control. And then if you'd like, 6:42 retest yourself on a two legged box jump. Chances are if you master this, that two legged 6:47 box jump is not going to seem difficult 6:50 at all. I also want to hear about how you feel 6:55 playing your sport after practicing these for four to six weeks. I think 6:59 you'll find that your cuts are a little bit better, your jump shot's a little bit 7:03 more accurate, because you're able to control that power output. I look 7:08 forward to hearing from you guys about how you use this exercise and the 7:11 results you're getting.
