0:05 This is Brent of the Brookbush Institute and in 0:06 this video we're talking about more 0:07 power stability exercise, or actually I'm 0:09 going to show a progression for jump 0:12 roping that puts jump-roping into our 0:15 power stability category. I'm going to have 0:17 my friend, Brian, come out. He's going to 0:18 help me demonstrate. What's starting to come 0:21 out in the research is there's something 0:24 to the ability to control the accuracy 0:28 of repeated tasks, and how fatigue and 0:31 our loss of accuracy start setting us up 0:33 for pain and dysfunction. 0:34 Well, this becomes something that we can 0:36 start to challenge in the gym. We can add 0:38 stability back to our repeated power 0:40 movements, and we can even challenge 0:42 accuracy as well. So, I'm going to have Brian 0:46 start jump roping, and he's going to do all 0:48 the same cues when he jump ropes. He's 0:51 going to try to land on this forefoot 0:52 with his toes up, nice and soft, try to 0:55 keep his heels off the ground, get that 0:58 nice soft bounce. 1:03 So, that's a typical jump rope 1:06 with with some pretty good form. 1:08 There's no noise here, he's landing on 1:10 his forefoot, and everything looks good, so 1:13 now let's challenge his stability a little 1:15 bit. 1:16 Brian, start with two feet and let's go to one. 1:19 Alright, can he still maintain that forefoot 1:22 landing? Can he still keep his heel 1:24 off the floor? 1:25 Can he keep things soft? Alright, go ahead 1:28 and stop. Now, guys, my goal for somebody 1:31 on single leg jump rope is to 1:33 eventually get to one-hundred reps without 1:36 stopping, on each leg. I find this to be a 1:39 good challenge that usually keeps somebody 1:41 jump roping for two to three minutes 1:43 straight on a single leg, which if we 1:45 consider sporting tasks, that should be 1:49 possible. It should be 1:51 within their realm of abilities. Now 1:53 we're going to add that control 1:55 component and take this up one more 1:57 notch. I want you to do jump rope on a 2:02 single leg, and what you guys will notice is 2:04 I've marked out a box here. This box is 2:08 actually 12 inches, so it's about the 2:11 same size box that you'd see in those 2:13 agility ladders. You guys can 2:15 use masking tape or whatever, just put a 2:17 piece of flat tape on the ground and 2:19 measure it, but to Brian this becomes a 2:21 challenge. Your goal is to keep 2:25 your foot in the box. 2:26 Alright? You have to stay in the box. You'll 2:29 see, you guys, if you watch his foot and 2:32 you try this at your clubs, 2:34 it's not as easy as you thought it was. 2:36 Hopefully they have a mirror in front of 2:38 them and they don't have to look straight 2:39 down. 2:40 Ready? Yep. So, start two legs and 2:44 then go one leg and see how good you are at 2:48 staying in the box. Notice, guys, I'm 2:49 watching his forefoot where he's 2:51 landing in the box and not necessarily 2:53 his heel. And there he goes, he's got one 2:55 out already. 2:56 So, obviously, somebody with 2:58 larger feet, Brian being almost 3:02 six feet tall, and me being 6 foot 3, twelve 3:04 inches compared to our foot size isn't 3:06 that much. But, if you're just trying to 3:08 maintain their forefoot inside the box, 3:11 that's probably a pretty good cue. So, if 3:13 their heel touches the line, we're not 3:15 going to count that as an out. 3:16 Ready? Let's try that again and see if you 3:18 can do a little bit better job of 3:19 staying inside the box. 3:26 Nice job. He's starting to get into a 3:29 rhythm. Oh, there he goes, he's 3:30 out. He's out. 3:34 That's it, guys, believe it or not, this 3:37 whole video is to show single leg jump 3:40 rope in a box. The challenge is: can you do 3:45 that single leg jump rope with those 3:48 good form techniques of landing on the 3:50 forefoot, keeping the toes up, nice and 3:52 soft for a hundred reps without getting 3:56 out of the box? 3:57 I think you will find this challenge may 4:00 take you six weeks, two months, even three 4:04 months to get up the endurance, the 4:07 accuracy, and the technique to be able to 4:12 repeatedly have a foot strike that's 4:15 without compensation, without dysfunction. 4:19 Give it a try. 4:21 Put it in your warm-ups. Put it in your 4:23 speed, agility, quickness training. Put it 4:25 at the end of the workout, wherever you 4:27 want to put it to get started on this. 4:29 Let me know how it affects your sports 4:31 performance. I look forward to seeing 4:33 your comments, and if you have 4:35 any questions please leave those, too.
