Awesome work and great video! I totally agree on the ankle thing. Ankle is one thing but it's the transition to the toes that is where athleticism plays out the most, as you said. By the way (and not relating to this video, I actually just logged on to send you the following message, and happened to watch this video), if I said anything critical in the past, it wasn't truly intended at you. My flexibility was attacked by some people (NOT YOU) and that included followers of you. Two very different things. I apologize for anything negative I may have said, which was only out of frustration of other people insulting me for my hard work. In my 20s, being passionate about helping others, and then being insulted for qualities I worked hard for... it was frustrating, but looking back, that didn't at all make it right for me to say anything negative to you. I think you're a great coach! Keep crushing it brother. Best Wishes, Ben
Appreciate it Ben! All good, things get miscommunicated on social media all the time. Keep inspiring the next generation. At the end of the day we’re all on the same team... just trying to get people better! Keep up the hard work.
There’s plenty of research that shows a lack of dorsiflexion can lead to a higher risk of ACL injuries & more load on the patellar tendon, potentially contributing to jumpers knee. Not a ton of NBA guys are taping either... plus not every NBA player knows what they’re doing. Majority of these guys are still icing after off-season workouts smh
IDEA FOR NEXT VIDEO! How to be basketball strong (like Kyrie, he is not probably weight room strong but has great angles and timing), which drills/exercises to do, how and when, timing, angles... I think this would be one of really important videos for basketball players and especially undersized ones 💯💯
Full body stiffness, and ability to relax extremely fast. Strength at full range of motion in toes, ankles, knees, hip, shoulders. Master these, and there you go!
@@nbamixes6725 Please, I would like to be a professional volleyball attacker someday, but I can't do it without programs and I don't have any money or pocket money myself because my family's situation is poor and I can't really afford anything but I understand thanks at least for writing back Greetings
can you make a video on how to organize our training for maximum vertical gain? There are many different types of drills as you know. So on which days should we do which?
Hi Paul, thanks for awesome content! I really love your multifaceted approach , top level knowledge! I'm not sure if anybody can suggest you anything new, but let me share my thoughts and maybe it would be worth making a separate video or at least a comment. Here is the thing, we all know that imbalance between muscle groups or muscle chains (anterior-posterior) is bad. What about imbalance between power of hips and elasticity/stiffness of lower legs tendons. I'm sure you know Ben Patrick talks about muscle-tendons ratio (higher legs have more muscle mass and lower limbs have more tendons ). What do you think, does that mean that a guy with huge amount of hips power can damage his joints, tendons (in case of imbalance developed by attending weight room)? Because when we jump we literally send power to the ground through the tendons especially lower limbs tendons. And subsequent question, does that mean that the best way (in terms of injury prevention / stable gains ratio) to increase vertical is jumping , dunking for years ? Because body adapts gradually to anything that may overdevelop, trying to align every aspect the jump , for example, tendons chase power of muscles, then when they are aligned, something goes up then other aspect chases others and so on.... It seems that Vince Carter, MJ, Kobe had huge vertical in school already, before they we exposed to weight training and they were skinny guys with good tendons. Does that mean that you should lift weights only if you're know what you're doing or with guidance of coach or as a part of complete program where weight room is just an asset to help build muscles of certain regions of body? Does that mean that weight training 'overrated' nowadays because people want to achieve high vertical in short period of time instead of striving towards multifaceted steady growth of all aspects not only body qualities but also game areas like dribbling, scoring, court vision (if bball is the main goal) etc. Thanks for the channel, Paul! The best in the field, no question, I'd been searching for this type of content and quality for years before this channel!
This is really interesting! I often found myself hurting the foreside of my ankle when I did too much of these traditional ankle mobility drills and then went into these low shin angles in games. It seems to me that this drill makes a lot more sense, so thanks for that! By the way, would it be beneficial to do this barefoot?
Hi Paul, thanks for sharing this. A general question, do professional athletes recover from their injuries quicker than casual players or does it take longer for them to get back to their pre-injury level? Does the severity of the injury matter for this comparison? (Assuming both have the same access to medical staff/trainers and time to spend on recovery)
Should I do my upper body lifting after my core days on the Vert code? And how would that effect my lower body days when I hit the upper body hard with maxing and stuff?
Hello Paul do you guys have summer internships for high school students over there in Anaheim. I am planning to study kinesiology and I believe it would be good for me.
@@JoseRodriguez-sq9fz try pjfsystem@pjfsystem.com or check out his the part of his website with his contact in formation at this link www.pjfperformance.net/contact-us/. God bless bro, - Paschal
Hello sir, how are you? As you probably saw, some NBA players are fasting (for Ramadan) and playing at the same time which is incredible and you got to give them respect. What do you think about NBA and High School players fasting and can that have some side (negative) effects? Can that be really bad for muscles, growth hormone and joints, tendons, or it can help? Can that have some positive effects? Don't forget how good was Hakeem during that period.
My prob doing this is my right knee doesn’t want me to keep going down. Can’t seem to fix my it band syndrome. And for some reason it pops like 7 times
@@AdeMed_ normally dominant hand correlates to the opposite leg being your stronger/power leg. Have someone push you without you knowing. The leg that steps out in front to stop your fall is your power leg
@@AdeMed_ that is how it mostly is, I’m right handed and I jump off my left leg. It’s a habit you develop when you’re young. You can easily make either leg your power leg with repetition and muscle memory
Sir I need your help right now, sorry for disturbing. I had osgood schlatter, growing pain or tendon pain under the both knees (not at the same time), I am 15 years old. I was doing isometrics and leg press (leg press 100kg, 150kg and once 190kg and after that stopped because i couldn't rest properly) and from that period, I feel and think like i lost some speed and defense reaction time..but not gonna lie, my legs got stronger and got some force and base and pain has gone 80%. Can I and how can I get my speed back? (I was really athletic from speed and sprint standpoint, also was quick really a lot but feel like I lost some now). Can I get that speed back and have even more speed and quickness now that I have base or not? If I can, what exercises should I do or which your program to start. Really important thing about leg press, it was hypertrophy for few months and I played a lot basketball. Thanks for help!
seems more of an active-assisted ROM exercise with slight overpressure. loading this movement would strengthen plantar flexors and knee extensors, defeating the purpose of increasing functional dorsiflexion ROM
Hey Paul I have an issue where no matter which warm up I do whenever it comes time to play it takes me significant time until I’m fully warm. Is there anything I can do to fix?
Awesome work and great video! I totally agree on the ankle thing. Ankle is one thing but it's the transition to the toes that is where athleticism plays out the most, as you said. By the way (and not relating to this video, I actually just logged on to send you the following message, and happened to watch this video), if I said anything critical in the past, it wasn't truly intended at you. My flexibility was attacked by some people (NOT YOU) and that included followers of you. Two very different things. I apologize for anything negative I may have said, which was only out of frustration of other people insulting me for my hard work. In my 20s, being passionate about helping others, and then being insulted for qualities I worked hard for... it was frustrating, but looking back, that didn't at all make it right for me to say anything negative to you. I think you're a great coach! Keep crushing it brother. Best Wishes, Ben
Appreciate it Ben! All good, things get miscommunicated on social media all the time. Keep inspiring the next generation. At the end of the day we’re all on the same team... just trying to get people better! Keep up the hard work.
Respect ✊
Got lots of respect for you guys
LOVEEEEE this. Ben & Paul are my 2 favorite coaches on social media platforms!!! (Also a huge fan of David Alexander!!)
This is how humanity should go about miscommunications. Says a lot about character.
Most people don’t realize with dorsiflexion, is that NBA players perform high level movements with ankle taped at 90degrees.
There’s plenty of research that shows a lack of dorsiflexion can lead to a higher risk of ACL injuries & more load on the patellar tendon, potentially contributing to jumpers knee. Not a ton of NBA guys are taping either... plus not every NBA player knows what they’re doing. Majority of these guys are still icing after off-season workouts smh
IDEA FOR NEXT VIDEO!
How to be basketball strong (like Kyrie, he is not probably weight room strong but has great angles and timing), which drills/exercises to do, how and when, timing, angles... I think this would be one of really important videos for basketball players and especially undersized ones 💯💯
He has made past videos on this I’m fairly sure
@@ryanwashkowiak1469 Send me if you have link
@@frod5830 ua-cam.com/video/iv_fK4dcEgU/v-deo.html
Full body stiffness, and ability to relax extremely fast. Strength at full range of motion in toes, ankles, knees, hip, shoulders.
Master these, and there you go!
@@user-br5sk9zn3y Do you have any exercises, link or something?
Finally another ankle vid! They’re the best especially for my broken ankles
Good luck my man!
Pure gold! Thanks for sharing this knowledge, will try to incorparate this drill
🙏🙏
Thanks for providing us with such a great content !!! Your channel is one of the best without a doubt in athletic performance world !!!
I completed vert code phase 1 and gained 2 inches in 2 WEEKS 🗣😱😱😱 cannot wait till Im done with entire program. THANK YOU 🙏🏼
🙏🙏
Can you send me vert code ? Please i don't have money i jump 15 inch :(
@@mocarny1127 sorry no
@@nbamixes6725 Please, I would like to be a professional volleyball attacker someday, but I can't do it without programs and I don't have any money or pocket money myself because my family's situation is poor and I can't really afford anything but I understand thanks at least for writing back Greetings
Big time! Keep up the work
mastering the ankle rocker motion will improve athletism more than doubling any strength numbers
🦑🦑🦑
I want to thank you for this video, now I want to buy speed code🙏🏿🙏🏿👏🏿
🙌🙌 yessir let's build!
can you make a video on how to organize our training for maximum vertical gain? There are many different types of drills as you know. So on which days should we do which?
Can u make a video on middle finger shooting etc... I want to hear your opinion on it
I really need this for ankle recovery rn from an injury
Paul when you going to make an online coaching system available!?! Streets need it! & knee code!
I’m workin behind the scenes on some big things 🤯 stay tuned
Golden material!
I had done my right foot Achilles tendon surgery due to calves stiffness .and still problem of dersiflexon..
Reps ?
Great Stuff. My daughter has ankle issues do you think this will help. See plays soccer but I think it is acquirable.
Look at Paul man so inspirational
Really like this drill!
Paul dropping bombs
Hi Paul, thanks for awesome content! I really love your multifaceted approach , top level knowledge! I'm not sure if anybody can suggest you anything new, but let me share my thoughts and maybe it would be worth making a separate video or at least a comment.
Here is the thing, we all know that imbalance between muscle groups or muscle chains (anterior-posterior) is bad.
What about imbalance between power of hips and elasticity/stiffness of lower legs tendons.
I'm sure you know Ben Patrick talks about muscle-tendons ratio (higher legs have more muscle mass and lower limbs have more tendons ).
What do you think, does that mean that a guy with huge amount of hips power can damage his joints, tendons (in case of imbalance developed by attending weight room)?
Because when we jump we literally send power to the ground through the tendons especially lower limbs tendons.
And subsequent question, does that mean that the best way (in terms of injury prevention / stable gains ratio) to increase vertical is jumping , dunking for years ? Because body adapts gradually to anything that may overdevelop, trying to align every aspect the jump , for example, tendons chase power of muscles, then when they are aligned, something goes up then other aspect chases others and so on.... It seems that Vince Carter, MJ, Kobe had huge vertical in school already, before they we exposed to weight training and they were skinny guys with good tendons. Does that mean that you should lift weights only if you're know what you're doing or with guidance of coach or as a part of complete program where weight room is just an asset to help build muscles of certain regions of body? Does that mean that weight training 'overrated' nowadays because people want to achieve high vertical in short period of time instead of striving towards multifaceted steady growth of all aspects not only body qualities but also game areas like dribbling, scoring, court vision (if bball is the main goal) etc.
Thanks for the channel, Paul! The best in the field, no question, I'd been searching for this type of content and quality for years before this channel!
Thank you coach
🙌🙌
Peace and prosperity
This is really interesting! I often found myself hurting the foreside of my ankle when I did too much of these traditional ankle mobility drills and then went into these low shin angles in games. It seems to me that this drill makes a lot more sense, so thanks for that! By the way, would it be beneficial to do this barefoot?
Hell yes
Hi Paul, thanks for sharing this. A general question, do professional athletes recover from their injuries quicker than casual players or does it take longer for them to get back to their pre-injury level? Does the severity of the injury matter for this comparison? (Assuming both have the same access to medical staff/trainers and time to spend on recovery)
severity matters but yes in general!🧬🧬
Should I do my upper body lifting after my core days on the Vert code? And how would that effect my lower body days when I hit the upper body hard with maxing and stuff?
These burn the knees as well. Is that normal? Its definitely a good burn.
Hello Paul do you guys have summer internships for high school students over there in Anaheim. I am planning to study kinesiology and I believe it would be good for me.
Email him
@@robelaklilu171 how?
@@JoseRodriguez-sq9fz try pjfsystem@pjfsystem.com or check out his the part of his website with his contact in formation at this link www.pjfperformance.net/contact-us/.
God bless bro,
- Paschal
Thank you very much
I can do the exact same shin drop that he does at 4:36 - 4:38. Does that mean I have good ankle mobility or what? Pls explain
What are sets and reps coach
i have a question , which program is better ? The Vert Code Elite or Chris staples one ?
hope i would get some answers :)
how many sets and reps per week?
He said 6-8 reps for a couple sets
Sup Coach! Is there gonna be a full body program in the future?👀👀
Yo bro not sure if this is what your looking for but he’s done a full body basketball workout with Adidas and their channel.
God bless bro,
-Paschal
FDF is full body!! but we have 🔥 lined up; stay tuned!
@@pjfperformance Yessir
Hello sir, how are you?
As you probably saw, some NBA players are fasting (for Ramadan) and playing at the same time which is incredible and you got to give them respect.
What do you think about NBA and High School players fasting and can that have some side (negative) effects? Can that be really bad for muscles, growth hormone and joints, tendons, or it can help? Can that have some positive effects? Don't forget how good was Hakeem during that period.
Look up dr. Eric berg here on youtube. He has extensive info on intermitent fasting, which ramadan fasting basicaly is.
My prob doing this is my right knee doesn’t want me to keep going down. Can’t seem to fix my it band syndrome. And for some reason it pops like 7 times
Hi Paul, I wanted to ask u how is my left foot the stronger one and also the better one for jumping ?
are you right or left handed?
@@pjfperformance right handed
@@AdeMed_ normally dominant hand correlates to the opposite leg being your stronger/power leg. Have someone push you without you knowing. The leg that steps out in front to stop your fall is your power leg
@@champking20 you might be right but the problem is that my stronger leg is also my jumping leg
@@AdeMed_ that is how it mostly is, I’m right handed and I jump off my left leg. It’s a habit you develop when you’re young. You can easily make either leg your power leg with repetition and muscle memory
Is strenghtening the vmo necessary?
A tip on patellar tendon strengthening...
ua-cam.com/video/6oBTSuxggLc/v-deo.html
It’s a shame u don’t do any combat sport drills. I think u would help a lot with transfer of force in boxing or kick boxing
How many sets and reps of this should I do
Do you recommend vert code bodyweight to soccer players also?
Another banger!
yessir!
Traditional Ankle Mobility drills good for learning how to squat properly right??
Sir I need your help right now, sorry for disturbing.
I had osgood schlatter, growing pain or tendon pain under the both knees (not at the same time), I am 15 years old.
I was doing isometrics and leg press (leg press 100kg, 150kg and once 190kg and after that stopped because i couldn't rest properly) and from that period, I feel and think like i lost some speed and defense reaction time..but not gonna lie, my legs got stronger and got some force and base and pain has gone 80%. Can I and how can I get my speed back? (I was really athletic from speed and sprint standpoint, also was quick really a lot but feel like I lost some now). Can I get that speed back and have even more speed and quickness now that I have base or not? If I can, what exercises should I do or which your program to start. Really important thing about leg press, it was hypertrophy for few months and I played a lot basketball.
Thanks for help!
I've recently come back from an ankle injury but my other foots arch hurts when running @PJFPerformance
see your local health provider for a thorough evaluation!
Is this exercise more of an active stretch type thing? Would it make sense to load this (not sure how tho), or would bodyweight resistance suffice?
seems more of an active-assisted ROM exercise with slight overpressure. loading this movement would strengthen plantar flexors and knee extensors, defeating the purpose of increasing functional dorsiflexion ROM
Is this on vert code elite?
Ima simple knowledge absorbing squid
Yo how these Dons doing? Can’t fit them on my size. Do u ball in those?
Hey Paul I have an issue where no matter which warm up I do whenever it comes time to play it takes me significant time until I’m fully warm. Is there anything I can do to fix?
Peace and prosperity