Well said. I used to play full court basketball and I would get ankle sprains or blow my calves out. I think this simple yet hard exercises will help with my return.
Badly sprained my ankle to the point where no one believed it wasn’t broken at the beginning of the pandemic. And I’ve sprained it 4 more times since then somewhat more minor but still its been sooooo rough. THANK YOU! I will try this immediately
Awesome at level IV. These are great exercises. I've had so many ankle sprains in my life I've lost count but I've always worked very hard to gain the mobility and strength back. My goal is in two months to be able to do the eyeshot with ankle elevated.
I am a PT student and had a rotation focused on balance and ambultion, mostly in the neuro area but we applied the same systems. The best way would to use all three components separate first (head movement, different surface, ec) and then you combine them. But if you cant do level 1, you still would practice level 2 and 3. While they are all balance, they challenge diffent systems. So it is important to have variation
Perfect vid! I literally sprained my ankle two days ago!! I would like to see more information scoring workouts or maybe that can be a program that you make.
I thought closing the eyes was insignificant until I tried it myself. Boy, was I humbled. Never knew that having my eyes closed affected my balance to the point that I couldn't keep my stance straight. 😂 More power to what you do, man.
Literally 2 weeks away from finishing vert code and I got a grade 3 ankle sprain. That happened in early October and I just now getting back into increased activity. We could sure use a full “ankle code” Paul! These ankles will be the death of my hooping career 😭
SOOOOOOOOOOOOOOOOO Helpful! Thank you so much man! I've had so many ankle sprains in the past and it just feels soo bad when it happens and you're like "NOT AGAIN...". THANK YOU!
Not really lmao. i know multiple people that are egotistical in basketball and dont strive to improve because they’re embarrassed, but they aren’t afraid to fail these types of exercises
How often per week would you recommend exercises like this for the ankle? And would you do it as an extra training session or just add it to my workout as a warmup?
I think on a bosu ball ankles are not that much involved, it is more body and knee work on there (soft surface, feet position not not giving instant adjustment on balance).
30 looking left n right seconds on my left leg tho I did get shaky a lil at one pt. That leg isn't my strong one but more flexible Right strong leg I got to 24 seconds looking but at 1 point my foot shifted and I got super shaky mid way. Maybe talking to my mom same time was making it harder lol
I just skipped to level 5, balancing on my big toe only! To easy :)) Thanks for the regular videos, Im an older dude who had a 3rd degree high ankle sprain this year so I need all the help I can get
I got through level 3 and then that level 4 with eyes closed lol 😂 I couldn't keep it for a few seconds. I have been inactive for years and did polevault in high school. I'm 36 now to give perspective on how long ago that was. I have been getting active again in the past year right before covid hit doing taekwondo as a hobby. Why is the stage 3 passing a small percentage? Regardless, I love the work out! I was searching for ankle strengthening workouts not due to any pain but just to make sure I never had to worry about it as I see others get injured.
Hey Paul , What are your thoughts on hyperplasia for athletes in order to increase the number of fast twitch muscle fibres . Is it even possible and if it is how can it be obtained??
Watching this to strengthen my ankles after a sprain. PJF was looking like Dr. Strange when he was looking side to side 😂 huge thanks for the 🔥 content tho
speaking of bosu balls, what do you think of the $50 Weck Method pulsars? I think they are a cool little feedback tool, but are way way over priced. We did those types of sensitivity training way back when I was doing track in the 90s. It's pretty cool they came up with a gimmick like that help get a feeling for directing that internal body weight oscillations that happen and that the timing of it can be changed and the generally redirected. If the sold them for $5, I'd get 10 pulsars. Running up and down hills that change in steepness also gave me a good feel for directing that internal rubberband feeling, but I don't know why
What if only my left ankle is really prone to sprains and it is the only one i have problem with stability. Do I need to equally practice on both ankles?
hey community i had a bad ankle sprain a while ago and now after quite some time in physio therapie I still feel itching pain sometimes when i explode out a low angle of my foot (in lower ankle joint ) I do alot of ankle stability training and some achilles jumps but the injury feels like it doesnt get better
What helped my Achilles tendinitis is slow single leg calf raises and increases ankle mobility in dorsi flexion, also look at PJFs video about Achilles tendinitis and watch the won were he talks about the overcoming ankle isometric that really helped me build isometric strength in my foot. Also once you move past the isometric phase start incorporating lots of foot training and even sometimes try training barefoot for you regular workouts
what are the recommended exercices to recover after an sprained ankle? and is it normal to keep feeling your ankle weak after the period of recovery has finished? its because i sprained my ankle ( grade 3 ) 2 years ago and i still feel it weaker than my other ankle... Thanks btw i like alot ur videos!
You can still usually re-strengthen an ankle if its seriously injured. It may be a little weaker than the uninjured one but in time with proper rest and healing they should be able to grow strong again.
Great video, but I'm guessing if you jump and land on someone's foot you cooked no matter what right? Even though I'd assume stronger ankles could withstand more abuse
Pjf Performance I've got a question. Im really fast im 13 and can run sub 13 in the 100 meter dash but i cant beat my defenders as often because it takes me 2 3 seconds to reach my top speed. Do you know how to fix this?
So we getting The Ankle Code too 🤝
Durability Code is basically ankle knee hip code
@@timr8456 yeah I’ve done it (and reviewed it on my channel). I commented this before he dropped DC
I needed this so badly, have ankle issues so your saving my ankles much love 🙏🏿🙏🏿🙏🏿
Well said. I used to play full court basketball and I would get ankle sprains or blow my calves out. I think this simple yet hard exercises will help with my return.
@@johnlozauskas778 did it help?
"All of you are gonna fail that"
So motivational
🤣🤣😭
That's actually the type of things that motivate me.
@@Besto303Ed Zachary
Can u do a “best upper body exercises for basketball” (with and without weights) vid?
It’s in his programs
Have you found an answer to this?
@@rometlempu4839 medicine ball throws and probably a olympic snatch, or a dumbell snatch. Year late but w.e
Your breaking barriers, if there is ppl with 60 inch verts in 20 years ima tell my kids you’re the reason why
Badly sprained my ankle to the point where no one believed it wasn’t broken at the beginning of the pandemic. And I’ve sprained it 4 more times since then somewhat more minor but still its been sooooo rough. THANK YOU! I will try this immediately
have you seen results? if yes did you use anything else?
Best trainer in the world!
By far the most obsessed in a positive way i mean out in there even bret contreras
By far
PJF and Overtime are my favs
Don’t forget abt Devin in the lab tho
@@LebronDemarDerozan Dev’s not a strength coach
Awesome at level IV. These are great exercises. I've had so many ankle sprains in my life I've lost count but I've always worked very hard to gain the mobility and strength back. My goal is in two months to be able to do the eyeshot with ankle elevated.
I am a PT student and had a rotation focused on balance and ambultion, mostly in the neuro area but we applied the same systems. The best way would to use all three components separate first (head movement, different surface, ec) and then you combine them. But if you cant do level 1, you still would practice level 2 and 3. While they are all balance, they challenge diffent systems. So it is important to have variation
Perfect vid! I literally sprained my ankle two days ago!! I would like to see more information scoring workouts or maybe that can be a program that you make.
I thought closing the eyes was insignificant until I tried it myself. Boy, was I humbled. Never knew that having my eyes closed affected my balance to the point that I couldn't keep my stance straight. 😂
More power to what you do, man.
I like that your vids are like straight to the point, no bs, here is the answer
Literally 2 weeks away from finishing vert code and I got a grade 3 ankle sprain. That happened in early October and I just now getting back into increased activity. We could sure use a full “ankle code” Paul! These ankles will be the death of my hooping career 😭
I swear!😭😭😩
how was ur vert code elite progress
@@thintellect6103 solid. Made a ton of progress in my vertical and my stamina on the court increased a ton as well
Amazing - Thanks for sharing !
Man this looks potent, love to see a workout that gets me this excited to try.
thank you so much sir you help me too much and always great full to you
Literally sprained my ankle yesterday.
I got to turning head side to side, but eyes closed was maybe 15 seconds in max. That was insane! great video
straight to the point with lots of info, thank you sir!
SOOOOOOOOOOOOOOOOO Helpful! Thank you so much man! I've had so many ankle sprains in the past and it just feels soo bad when it happens and you're like "NOT AGAIN...". THANK YOU!
Same man i sprained the same ankle twice this year 😢
@@gilboimesh3583 Stay Strong man! ❤️💪🏼 And when you are ready train the ankles so it doesn’t happen again
@@yasuotop1348 tysm you too bro 🙏💪💪
Sprained mine 2 months ago it still hurts . Your the best
Came here from the IG story
I started at Level.1 and right now I‘m stuck at Level.4
I manage 1 to 3 buh when I raised up my heel that's when there was a big challenge will work on it thanks a lot Coach !!!!
PJ, the last video about jumpers knee. OMG, thank yoU!
Yes sir I'm part of the 1%😂
Thanks for the exercices!!
You’re awesome giving me such good advice on my journey to a basketball pro thanks so much!
Great lesson!
Well said, people want to try much more advanced stuff without doing basics first
Word
a "no more aching lower back pain" video would be really appreciated. thanks in advance1
Posture and hip mobility
This one may help
ua-cam.com/video/D2BX3kgSuFk/v-deo.html
can you make a video about Achilles injury prevention?
You are literally saving my life
Ty very much🙏😁
Love it! Adding this for the players I train.
Thanks for the great knowledge and consistent content....I look forward to all your videos
So doing these excercises prevent future ankle sprains in a person having history of ankle sprain?
U guys doing this with yor eyes close is just crazy i was shocked when i heard level 4
train the body like you would the mind...hence the eye closing which is very effective
Love the free advice!!!
good material! need more content like this. there are not enough injury specific videos for soccer players
This the one I’ve been waiting for 👍🏼
Let me tell all of you this, single leg rdl with progression, took my balance and ankle strenght to an elite level
Great information here
Simple and explained well👍👍👍
It takes humility to start doing these.
Not really lmao. i know multiple people that are egotistical in basketball and dont strive to improve because they’re embarrassed, but they aren’t afraid to fail these types of exercises
Could you make a video about stretching? What should we do an what should not
thanks
seeing this right after my sprain
quick and easy, nice
How often per week would you recommend exercises like this for the ankle? And would you do it as an extra training session or just add it to my workout as a warmup?
I think on a bosu ball ankles are not that much involved, it is more body and knee work on there (soft surface, feet position not not giving instant adjustment on balance).
Thank you pro 🤩🙏❤️
Keep em coming 🔥
hey Paul what's your option for the kneesovertoes guy?
Thanks boss
Him doubting the viewers made me try it right away lmaooo, lvl 3 wasn't hard, but the next ones were
Awesome, skateboarding needs this. ;^)
Can you make video about heal to butt jumping and how to learn it?
30 looking left n right seconds on my left leg tho I did get shaky a lil at one pt. That leg isn't my strong one but more flexible
Right strong leg I got to 24 seconds looking but at 1 point my foot shifted and I got super shaky mid way.
Maybe talking to my mom same time was making it harder lol
Step three is very interesting as trauma/depression/ADHD can all cause lack of balance while closing your eyes
Love ur content
Yesss this is awesome got it all down in like 10 mins tho
Could you make the next video about how you can cure knee pain, thx
Can you explain how to get rid of foot pain? please
Are these progressions good for recovering from an ankle sprain?
yes if you use it correctly. also get some therabands and rebuild strength in all directions when pain level allows you.
I just skipped to level 5, balancing on my big toe only! To easy :))
Thanks for the regular videos, Im an older dude who had a 3rd degree high ankle sprain this year so I need all the help I can get
Dude stop lying
I got through level 3 and then that level 4 with eyes closed lol 😂 I couldn't keep it for a few seconds. I have been inactive for years and did polevault in high school. I'm 36 now to give perspective on how long ago that was. I have been getting active again in the past year right before covid hit doing taekwondo as a hobby. Why is the stage 3 passing a small percentage?
Regardless, I love the work out! I was searching for ankle strengthening workouts not due to any pain but just to make sure I never had to worry about it as I see others get injured.
Hey Paul ,
What are your thoughts on hyperplasia for athletes in order to increase the number of fast twitch muscle fibres . Is it even possible and if it is how can it be obtained??
Cuz been a real one
CAN YOU MAKE A VID ABOUT FHL SPRAIN AND HOW CAN I PRGORESS DIS?
I BEEN IN PT IN 3WEEKS BUT STILL I CANT RUN
This is huge. Zero equipment training is so important to start with and saves $$$
How can I combine this with foot training protocol and feet/core training of vert code elite?
how often should i train my ankle to not over do it?
Watching this to strengthen my ankles after a sprain. PJF was looking like Dr. Strange when he was looking side to side 😂 huge thanks for the 🔥 content tho
speaking of bosu balls, what do you think of the $50 Weck Method pulsars? I think they are a cool little feedback tool, but are way way over priced. We did those types of sensitivity training way back when I was doing track in the 90s. It's pretty cool they came up with a gimmick like that help get a feeling for directing that internal body weight oscillations that happen and that the timing of it can be changed and the generally redirected. If the sold them for $5, I'd get 10 pulsars. Running up and down hills that change in steepness also gave me a good feel for directing that internal rubberband feeling, but I don't know why
What if only my left ankle is really prone to sprains and it is the only one i have problem with stability. Do I need to equally practice on both ankles?
Low hanging fruit! Luv it
Does the standing foot has to be straight or is it alright to bend it?
Do I need to bend a little bit on the base foot?
I tried doing the closed eyed variation.. i feel like im tilting..my equilibrium got messed up..
Does stretching it help ?
hey community i had a bad ankle sprain a while ago and now after quite some time in physio therapie I still feel itching pain sometimes when i explode out a low angle of my foot (in lower ankle joint ) I do alot of ankle stability training and some achilles jumps but the injury feels like it doesnt get better
Try 15gcollagen and 50gvitamin c 1hour before then do 6minutes of jump rope
@PJFPerformance
Sir, how many times a week/day should we do this?
Would this be the same routine for sprinters ?
how often should we do these progressions?
Any advice on how to treat insertional Achilles tendinitis? Also, thanks for the video 💪🏾🔥
What helped my Achilles tendinitis is slow single leg calf raises and increases ankle mobility in dorsi flexion, also look at PJFs video about Achilles tendinitis and watch the won were he talks about the overcoming ankle isometric that really helped me build isometric strength in my foot. Also once you move past the isometric phase start incorporating lots of foot training and even sometimes try training barefoot for you regular workouts
@@solomonmuhangi6731 thank you so much man! Will definitely try this out!!✊🏾
Schmidt Spring
We want your workshop in india... or something like that...
Tried getting vert code but it's saying charge failed any ideas why?
Get your money up
Body weight exercise for force absorption
what are the recommended exercices to recover after an sprained ankle? and is it normal to keep feeling your ankle weak after the period of recovery has finished? its because i sprained my ankle ( grade 3 ) 2 years ago and i still feel it weaker than my other ankle... Thanks btw i like alot ur videos!
Me too, so yeah that's normal when this happen to your ankle it become weak for life
You can still usually re-strengthen an ankle if its seriously injured. It may be a little weaker than the uninjured one but in time with proper rest and healing they should be able to grow strong again.
Great video, but I'm guessing if you jump and land on someone's foot you cooked no matter what right? Even though I'd assume stronger ankles could withstand more abuse
Hermann Course
I'm 5'3 is it possible for me to increase my vert in a year and can dunk a 10ft rim?
What’s your reaction for harden to the nets?
Hahahahaha
can i do this with shoes on
Pjf Performance I've got a question. Im really fast im 13 and can run sub 13 in the 100 meter dash but i cant beat my defenders as often because it takes me 2 3 seconds to reach my top speed. Do you know how to fix this?
A nicer version of Sgt. Hartman 😅. Thanks for the drills!
Is this good when you just sprain your ankle last night?
On progression 3! How many sets should be doing?
Hey, gave u figured out how many sets for each exercise?
@@n0v494 I have not but I’d assume start at 2 and progress up
Darrell Causeway
How do you keep vert gains during season
Don't stop training
train, but not too intensely