Plyometric Exercises for Balance & Control

Video Transcript

"KIRK VICKERS: This next movement is another dynamic, more of a high-level motion and movement for explosive power and strength. We're really going to be working on stability and control with this one with some dynamic power here. What we're going to do is we're going to go into a single-leg position here. If you can't hold this position, this movement is not for you because this is a very dynamic motion and movement and it requires a lot of balance and control. But this is a great motion to develop strength through the hips and the pelvis. You notice my foot is straight ahead. I let my heel come back kinda behind me. This leg is behind me. What we're going to do is we're going to jump and stabilize. Notice I didn't double hop. I didn't--my foot was in a nice straight alignment. Then I come back, I jump, I hold and I stabilize. Again, working on keeping the foot straight ahead, jump out, control, stabilize. Jump out, control, stabilize. I would rather see you half the double hop than put your foot down. But if you have to try not to double hop and try not to put your foot down, maintaining this nice, neutral position, keeping your hips in line with your knee and in line with your foot and your ankle. Great one for athletes that want to generate more power, strength and speed, but just good for people that have had some issues with their knee and some low leg problems."