This is Brent of the Brookbush Institute and in
this video we're talking about more
power stability exercise, or actually I'm
going to show a progression for jump
roping that puts jump-roping into our
power stability category. I'm going to have
my friend, Brian, come out. He's going to
help me demonstrate. What's starting to come
out in the research is there's something
to the ability to control the accuracy
of repeated tasks, and how fatigue and
our loss of accuracy start setting us up
for pain and dysfunction.
Well, this becomes something that we can
start to challenge in the gym. We can add
stability back to our repeated power
movements, and we can even challenge
accuracy as well. So, I'm going to have Brian
start jump roping, and he's going to do all
the same cues when he jump ropes. He's
going to try to land on this forefoot
with his toes up, nice and soft, try to
keep his heels off the ground, get that
nice soft bounce.
So, that's a typical jump rope
with with some pretty good form.
There's no noise here, he's landing on
his forefoot, and everything looks good, so
now let's challenge his stability a little
Brian, start with two feet and let's go to one.
Alright, can he still maintain that forefoot
landing? Can he still keep his heel
off the floor?
Can he keep things soft? Alright, go ahead
and stop. Now, guys, my goal for somebody
on single leg jump rope is to
eventually get to one-hundred reps without
stopping, on each leg. I find this to be a
good challenge that usually keeps somebody
jump roping for two to three minutes
straight on a single leg, which if we
consider sporting tasks, that should be
possible. It should be
within their realm of abilities. Now
we're going to add that control
component and take this up one more
notch. I want you to do jump rope on a
single leg, and what you guys will notice is
I've marked out a box here. This box is
actually 12 inches, so it's about the
same size box that you'd see in those
agility ladders. You guys can
use masking tape or whatever, just put a
piece of flat tape on the ground and
measure it, but to Brian this becomes a
challenge. Your goal is to keep
your foot in the box.
Alright? You have to stay in the box. You'll
see, you guys, if you watch his foot and
you try this at your clubs,
it's not as easy as you thought it was.
Hopefully they have a mirror in front of
them and they don't have to look straight
Ready? Yep. So, start two legs and
then go one leg and see how good you are at
staying in the box. Notice, guys, I'm
watching his forefoot where he's
landing in the box and not necessarily
his heel. And there he goes, he's got one
So, obviously, somebody with
larger feet, Brian being almost
six feet tall, and me being 6 foot 3, twelve
inches compared to our foot size isn't
that much. But, if you're just trying to
maintain their forefoot inside the box,
that's probably a pretty good cue. So, if
their heel touches the line, we're not
going to count that as an out.
Ready? Let's try that again and see if you
can do a little bit better job of
staying inside the box.
Nice job. He's starting to get into a
rhythm. Oh, there he goes, he's
out. He's out.
That's it, guys, believe it or not, this
whole video is to show single leg jump
rope in a box. The challenge is: can you do
that single leg jump rope with those
good form techniques of landing on the
forefoot, keeping the toes up, nice and
soft for a hundred reps without getting
out of the box?
I think you will find this challenge may
take you six weeks, two months, even three
months to get up the endurance, the
accuracy, and the technique to be able to
repeatedly have a foot strike that's
without compensation, without dysfunction.
Give it a try.
Put it in your warm-ups. Put it in your
speed, agility, quickness training. Put it
at the end of the workout, wherever you
want to put it to get started on this.
Let me know how it affects your sports
performance. I look forward to seeing
your comments, and if you have