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