00:00:0500:00:06
This is Brent of the Brookbush Institute and in
00:00:0600:00:07
this video we're talking about more
00:00:0700:00:09
power stability exercise, or actually I'm
00:00:0900:00:12
going to show a progression for jump
00:00:1200:00:15
roping that puts jump-roping into our
00:00:1500:00:17
power stability category. I'm going to have
00:00:1700:00:18
my friend, Brian, come out. He's going to
00:00:1800:00:21
help me demonstrate. What's starting to come
00:00:2100:00:24
out in the research is there's something
00:00:2400:00:28
to the ability to control the accuracy
00:00:2800:00:31
of repeated tasks, and how fatigue and
00:00:3100:00:33
our loss of accuracy start setting us up
00:00:3300:00:34
for pain and dysfunction.
00:00:3400:00:36
Well, this becomes something that we can
00:00:3600:00:38
start to challenge in the gym. We can add
00:00:3800:00:40
stability back to our repeated power
00:00:4000:00:42
movements, and we can even challenge
00:00:4200:00:46
accuracy as well. So, I'm going to have Brian
00:00:4600:00:48
start jump roping, and he's going to do all
00:00:4800:00:51
the same cues when he jump ropes. He's
00:00:5100:00:52
going to try to land on this forefoot
00:00:5200:00:55
with his toes up, nice and soft, try to
00:00:5500:00:58
keep his heels off the ground, get that
00:00:5800:01:02
nice soft bounce.
00:01:0300:01:06
So, that's a typical jump rope
00:01:0600:01:08
with with some pretty good form.
00:01:0800:01:10
There's no noise here, he's landing on
00:01:1000:01:13
his forefoot, and everything looks good, so
00:01:1300:01:15
now let's challenge his stability a little
00:01:1600:01:19
Brian, start with two feet and let's go to one.
00:01:1900:01:22
Alright, can he still maintain that forefoot
00:01:2200:01:24
landing? Can he still keep his heel
00:01:2400:01:25
off the floor?
00:01:2500:01:28
Can he keep things soft? Alright, go ahead
00:01:2800:01:31
and stop. Now, guys, my goal for somebody
00:01:3100:01:33
on single leg jump rope is to
00:01:3300:01:36
eventually get to one-hundred reps without
00:01:3600:01:39
stopping, on each leg. I find this to be a
00:01:3900:01:41
good challenge that usually keeps somebody
00:01:4100:01:43
jump roping for two to three minutes
00:01:4300:01:45
straight on a single leg, which if we
00:01:4500:01:49
consider sporting tasks, that should be
00:01:4900:01:51
possible. It should be
00:01:5100:01:53
within their realm of abilities. Now
00:01:5300:01:55
we're going to add that control
00:01:5500:01:57
component and take this up one more
00:01:5700:02:02
notch. I want you to do jump rope on a
00:02:0200:02:04
single leg, and what you guys will notice is
00:02:0400:02:08
I've marked out a box here. This box is
00:02:0800:02:11
actually 12 inches, so it's about the
00:02:1100:02:13
same size box that you'd see in those
00:02:1300:02:15
agility ladders. You guys can
00:02:1500:02:17
use masking tape or whatever, just put a
00:02:1700:02:19
piece of flat tape on the ground and
00:02:1900:02:21
measure it, but to Brian this becomes a
00:02:2100:02:25
challenge. Your goal is to keep
00:02:2500:02:26
your foot in the box.
00:02:2600:02:29
Alright? You have to stay in the box. You'll
00:02:2900:02:32
see, you guys, if you watch his foot and
00:02:3200:02:34
you try this at your clubs,
00:02:3400:02:36
it's not as easy as you thought it was.
00:02:3600:02:38
Hopefully they have a mirror in front of
00:02:3800:02:39
them and they don't have to look straight
00:02:4000:02:44
Ready? Yep. So, start two legs and
00:02:4400:02:48
then go one leg and see how good you are at
00:02:4800:02:49
staying in the box. Notice, guys, I'm
00:02:4900:02:51
watching his forefoot where he's
00:02:5100:02:53
landing in the box and not necessarily
00:02:5300:02:55
his heel. And there he goes, he's got one
00:02:5500:02:56
out already.
00:02:5600:02:58
So, obviously, somebody with
00:02:5800:03:02
larger feet, Brian being almost
00:03:0200:03:04
six feet tall, and me being 6 foot 3, twelve
00:03:0400:03:06
inches compared to our foot size isn't
00:03:0600:03:08
that much. But, if you're just trying to
00:03:0800:03:11
maintain their forefoot inside the box,
00:03:1100:03:13
that's probably a pretty good cue. So, if
00:03:1300:03:15
their heel touches the line, we're not
00:03:1500:03:16
going to count that as an out.
00:03:1600:03:18
Ready? Let's try that again and see if you
00:03:1800:03:19
can do a little bit better job of
00:03:1900:03:23
staying inside the box.
00:03:2600:03:29
Nice job. He's starting to get into a
00:03:2900:03:30
rhythm. Oh, there he goes, he's
00:03:3000:03:34
out. He's out.
00:03:3400:03:37
That's it, guys, believe it or not, this
00:03:3700:03:40
whole video is to show single leg jump
00:03:4000:03:45
rope in a box. The challenge is: can you do
00:03:4500:03:48
that single leg jump rope with those
00:03:4800:03:50
good form techniques of landing on the
00:03:5000:03:52
forefoot, keeping the toes up, nice and
00:03:5200:03:56
soft for a hundred reps without getting
00:03:5600:03:57
out of the box?
00:03:5700:04:00
I think you will find this challenge may
00:04:0000:04:04
take you six weeks, two months, even three
00:04:0400:04:07
months to get up the endurance, the
00:04:0700:04:12
accuracy, and the technique to be able to
00:04:1200:04:15
repeatedly have a foot strike that's
00:04:1500:04:19
without compensation, without dysfunction.
00:04:1900:04:21
Give it a try.
00:04:2100:04:23
Put it in your warm-ups. Put it in your
00:04:2300:04:25
speed, agility, quickness training. Put it
00:04:2500:04:27
at the end of the workout, wherever you
00:04:2700:04:29
want to put it to get started on this.
00:04:2900:04:31
Let me know how it affects your sports
00:04:3100:04:33
performance. I look forward to seeing
00:04:3300:04:35
your comments, and if you have