1 Leg Bounce Exercise Progressions

[@felixwhisky7177]

32 years old and gained 6 inches on my vert with VC Bodyweight during lockdown. Appreciate it, Paul 🙏🙏

[@pjfperformance]

Thanks big time!!! Love to hear it 🙏

[@yungmaha1478]

Do you have a full workout schedule ?😄

[@danbrown1344]

@@yungmaha1478 Buy the program on the PJF website

[@felixpeschmann8832]

@@yungmaha1478 Paul has 😂

[@AdeMed_]

i love this kind of content

[@pjfperformance]

Glad we could help 🙏

[@flyingdutchmen1163]

Hey please make for two feet jumper Paul! Thank you!🙏🏽

[@domainmusicandgaming]

We all do!

[@masomoneylive]

yo paul vert code elite is the best program ive ever used as a college athlete and ive tried alot of them. I have a really strong deadlift(405 at 175) and squat (515 at 175) and i can really see how this program is helping me transfer this strength better on the court cant wait till phase 3 and 4 !

[@pjfperformance]

That’s awesome to hear! Keep up the work my man 🙏🙏

[@thortries7479]

Hey Paul. Could you give us some tips on how to train upperbody for basketball, like factors to consider, progressions, how to work with limited equipment. Also how to train 'basketball strength' when you don't have bands/cable machines. Even how to train basketball movements at home with little to no equipment. Because these are very important and without knowledge we end up training like body builders.

[@pjfperformance]

Going to make a video on this soon hopefully!

[@MikaHD]

@@pjfperformance yh that would be really helpful

[@silentgrindperformance6918]

Thanks for linking the articles to back up the science on your videos recently Paul! I'm a first year sports science undergrad in Ireland and I love reading the science behind your techniques to further my knowledge, thank you!

[@pjfperformance]

Yessir! Appreciate the support!

[@williamvest2365]

Love how you approach this from a biomechanical perspective, super helpful

[@pjfperformance]

Thank you!! Appreciate the support!

[@paulgeorge9401]

The goat uploadeddddddd

[@pjfperformance]

🙏🙏🙏

[@paulgeorge9401]

@@pjfperformance hey Paul, so if I am strengthen from Patellar tendinopathy would I just focus on doing the weights aspects for a few weeks, then when it’s better do the plyometrics?

[@LJ2RICH]

@@paulgeorge9401 low load --> high load

[@JP30239]

Watch his warmup video for jumping it’s a game changer. God bless

[@houstonilagan565]

I love the way you talk about ankle mobility when dribbling. Like they flipping their ankles. Can you talk more about it and how to bulid ankle mobility?

[@pjfperformance]

Stay tuned; you can also check this out for a few exercises- kzbin.info/www/bejne/anycpX1pfdlpidE

[@bernardoazevedo689]

I love that your posting on a more regular basis!! Imma just soak all that content 😁

[@pjfperformance]

Soak it up ! 🦑

[@eliothiam6446]

I’m 35, a one foot jumper and doing VC body weight for the second time. Phase 2 and already waaay above the rim off two feet! Can’t thank you enough Paul 🦑🦑🦑

[@pjfperformance]

That’s awesome! Love to hear that. Keep up the work 🙏🙏

[@frod5830]

You have big results even if you repeat Vertcode body weight (doing for the second time)??

[@quentinschneider6110]

@@frod5830 yes just add some weight do some exercises he said

[@frod5830]

@@quentinschneider6110 Thanks for the answer. I believe I can get more results simply by repeating vertcode bodyweight without adding any weights 😀

[@quentinschneider6110]

@@frod5830 not gonna lie bro get vert code elite then shit is crazy

[@jasonpatio8338]

I'm a fighter. I always look for new drills. It transfers to other things too

[@elijaheade438]

Thanks Paul, I needed this! 🙌🏼

[@pjfperformance]

Let’s get to it !

[@DCHeat]

Paul throw the shirt links in your descriptions. Wanted to cop the shirt but can't - sure there's other like me

[@frod5830]

Will we have the opportunity to see one day Shabazz, Emoni Bates, Amari Bailey, Buddy Hield or even JAMES HARDEN in some of the podcasts in the future? Finished yesterday phase 1 of vertcode bodyweight, right now I don't see much improvements in vertical but I have 100% in mental aspect (confident in jumps, not afraid of pain in the knee area..) Tomorrow starting Phase 2. Wish you best!

[@jb8785]

If you’re having pain you should stop and solve your knee pain

[@frod5830]

@@jb8785 I didn't have pain in the last month, probably because i started working on base and mobility, thanks God.

[@matthewp785]

@@frod5830 how’s it going now bro?

[@frod5830]

@@matthewp785 My man, after week 3 i stopped and will start this summer from phase 1. I had too much basketball squad practices and couldn't continue. For maybe 2 months or even now.. I feel like slight decrease, defense reactions myb and first step little bit, it's probably because of too much workouts. Can't wait season end and then rest for 7 days or more.. when i rest and my body fully heals I believe I will see really goood gains and increase, also then will start vertcode bw.

[@frod5830]

@@matthewp785 About decrease thing, I think it's normal and will have that for some period of time.

[@gigabuyceps]

Pro as always 💪❤️ We believe in this guy😇

[@pjfperformance]

Yessir! Thanks for the support!!

[@gangsterop_valorant]

This video made me subscribe to your channel 🔥

[@pjfperformance]

Thanks for subscribing! Appreciate you!

[@bastawa]

I’m doing Fat Don’t Fly for the second time. Highly recommended!!!

[@pjfperformance]

Love to see it!

[@sunminkim299]

Respect 100% !! . How about these ones for each phases, for early stance, do some form of step downs with emphasis on braking with minimal give on knee that's early quarterly bent at the impact, and for late phase (propulsion), go heavy af on low box step up. I think these options are very progressable and shares the same intention with each phase of SL jump respectively.

[@OneUpBasketball]

Attention to details!

[@stathispavlidis3392]

we need tha house tour 🤣

[@pjfperformance]

stay tuned!

[@miketsak2104]

So great, intelligent progressions!!! ☺️👌

[@pjfperformance]

Thanks! Appreciate the support, Mike!

[@mykulpierce]

Wow thanks! This burned a bit more than I expected. I'm not a basketball guy but think cross training these basketball focused drills will be good for taekwondo that uses a lot of kicks and jumping kick techniques.

[@pjfperformance]

💯 love it! I think it’s a great way to cross train

[@jermainewright5637]

Love your content brother, spore you!

[@pjfperformance]

🙏🙏

[@KingDavidTBE]

This was an excellent video!

[@pjfperformance]

🙌🙌

[@de_lontekk8019]

love the knowledge that you’re dropping any sandpit exercises that could help with vertical/speed?

[@pjfperformance]

Stay tuned! We have a lot of great content coming soon!

[@what_the_fred337]

Just started touching 9'8" regularly of one for the first time so this is perfect timing! (I'm 5'9") ✌️🧡

[@aroldibrahimcanapi6364]

Proud of you bro Keep.it up

[@ProprioSport]

Great stuff! @pfjperformance

[@jiridragoun5959]

The best in the biz PJF! I watched all your vids and heard all of your podcasts. A lot of it more than one time.. two things i’m not able to find is how often to train plyos when my phase is power + speed and if I can use isometrics more often than what my training split is (front, back, legs) and not mess with my recovery time.

[@andresposada7064]

Thanks Paul💪🏐🏀

[@pjfperformance]

Thank you for tuning in!!

[@Checkyoursixty]

need more stuff like this. huge

[@dashingdreww1185]

That Stanley dunk was insane !!! Should gotten a 50 and some !

[@pjfperformance]

💯💯

[@ball1slife107]

Can you do more shooting content? I struggle with my range and can't seem to shoot threes at all.... love your content btw

[@pjfperformance]

Coming soon!

[@DavidFitnessChannel1]

I did also struggle with my range a year ago because my set-point was too high becuase of mid range jumpers, i lowered my setpoint a little and now i can shoot jumpers from 3 easily, its mostly your techinque and a little strenght. Just work on your technique and you will get more range, and dont rush your range it will come.

[@umangmehta9155]

Babe wake up pjf just uploaded

[@pjfperformance]

🤣🤣

[@coachkrisbland]

Definitely love your recommendations for exercises, as well as the science behind them. My clients have gotten more explosive and a higher vertical based on the why that you help provide. Hoping to get in the collegiate realm of training soon! Thank you Paul! 🙌🏾

[@pjfperformance]

So glad to hear they are getting results! Good luck my man 🙏

[@Men4Yesus]

Good stuff, very informative, I only wish I could train with you in person 😂

[@pjfperformance]

🙏🙏

[@antoniocaze61]

Would love to see a video with some core exercises. I would like to use a variety of core exercises in my workouts.

[@pjfperformance]

We got some great content lined up! Stay tuned!

[@antoniocaze61]

@@pjfperformance omg the goat replied. Just wanted to say that i appreciate you very much and that the videos about the anterior pelvic tilt are fire, the hip flexors are feeling better than ever.

[@mickmerzon_music]

@@antoniocaze61 😂💯

[@gkitersos]

Hey Paul, amazing content ❤️ what would be some good exercises to help stability in the air ?

[@pjfperformance]

Thank you! Core work is great but I actually like doing trampoline work incorporating med ball movements in the air to teach stability and motor control in the air.

[@ashishnagar1376]

Reverse elevated is good for sprinters what I understood

[@TheEncouragementKid]

"Fresh off the couch" xD

[@odp94aaa]

For peaking for sprint performance or vertical, would you hit single leg quarter squats for 80% 4x2 or single leg quarter squat maximum isometric into pins. Considering you’re still performing depth jumps for maximum eccentric absorption. Thank you for the great content.

[@Carlos-rp2wz]

Fresh off the couch is a lifestyle

[@FernandoReyesL]

4:16 pure wisdom

[@cornelius8124]

please do more skills tips!! Also 1 on 1 contents we need more of that💯 remember your 1 on 1 vlog you schooled every known ballers at the park😂 I wanted to know more of your secrets💯

[@pjfperformance]

Will try to do more skill tips! Maybe even some more 1’s 👀

[@cornelius8124]

@@pjfperformance been waiting on that🔥🔥🔥 you going up against trainers or youtubers (like Devin Williams) would be straight 🔥

[@vinuzo9548]

@@pjfperformance yeah I really loved those ones u did at the park bruh do more shit like that

[@reyorbci3398]

Really enjoy and appreciate your content, great job. 1 Q though, would you rather wear your vivobarefoot/0 drop shoe once advanced enough?

[@pjfperformance]

Thanks for tuning in. The only way to transition towards barefoot shoes is to start slowly and gradually spend more time in them. I’d start now but begin at only 10-15 min per day. Each week increase by 5-10 min per day.

[@reyorbci3398]

@@pjfperformance Thanks a lot for your reply. I was just curious seeing you in ultra boost, wondering which one you'd prefer for such excercises. Keep up your great work - greetings from Germany

[@nazodertavitian3309]

Fam these are REAL TUFF🐰🐰🦑🦑

[@pjfperformance]

Glad you like it 🙏

[@nazodertavitian3309]

Everytime 🤞🏽💕

[@etw7957]

Hey Paul, could you make a video on how to cure shin splints? Its a huge problem for me whenever I do plyometric exercises and I cant seem to get rid of them. Even with enough rest.

[@pjfperformance]

We'll see what we can do, but we recommend getting checked out by your local health provider for a thorough examination!

[@bennysenpai6091]

Thanks bro

[@georgepnf8596]

Great video Paul. Why you are using a box to put the leg (in front and back) ? Also how many inches must a box be (the minimum and the higher height of the box) ? Thanking you

[@pjfperformance]

Hey George- we move the box depending on which stage of gait we are focusing on- heel strike to mid stance, and late stance, as it changes our joint angles!

[@bradywillard]

Do you progress these to a quarter squat for more performance benefits once structural adaptations occur in the full ROM?

[@pjfperformance]

It’s a good idea. Only problem for most people is they don’t only have barbell or DB which is hard to load in 1 leg quarter squats.

[@rayanimations9577]

thank you so much for this upload🙏. I just have one question tho. What's better for game situations in basketball, single leg jumping or double leg jumping?

[@pjfperformance]

It's best to prepare for all situations!!

[@jaxon3238]

1 leg is faster and 2 leg is better to use with contact

[@Laaction]

Dope!

[@ppanda2974]

After I’m done with the vert code body weight, what should I do to get a few extra inches? Should I try the vert code elite for additional gains?

[@pjfperformance]

You have a few options! You can run it back with the Vert Code, adding sets/reps or appropriate weights, or you can transition to the Vert Code Elite!

[@zakaryperrin7126]

Are you doing a podcast about orthotics and basketball?

[@pjfperformance]

It will be covered in the next podcast!

[@zakaryperrin7126]

Can’t wait!

[@gkitersos]

Hey Paul , what would be the number one thing beginner coaches should read a book about ? Strength and speed training maybe ?

[@pjfperformance]

Traditional strength and conditioning principles would be a great place to start!

[@jasonsiu1441]

Hi coach I was wondering if there are alternative exercises without an elevated platform/ box

[@klarenxeblood9615]

Can you touch on which is better between standard Front leg lunges vs. Reverse Lunge ?

[@minni1094]

What's going on your website? All the links are down.

[@goatbeats6500]

Currently I can get my fingers above the rim off 1 ft in 2 weeks I will reply to this comment and tell yall if my vert improved

[@Chavanun555]

I like how he is totally different from Kneesovertoes guy but they both dunk lol

[@Chavanun555]

@Chris Williams lol

[@SaDaBBALL]

Hello PJF!!! Did vert code like 5 months ago and got some good results!!! Should i do it again?

[@pjfperformance]

Let’s goo! Yes I think it’s a good idea to run it back. Unless your looking for speed as well. In that case I’d go speed code.

[@nbamixes6725]

How can I become basketball strong?

[@WilliamGone]

Makes sense

[@pjfperformance]

🙏🙏

[@MikaHD]

hey paul how long can you take a rest from one of your programs such as the speed code before you have to start again

[@pjfperformance]

You can take a few days to deload before you start a new program up!

[@callathers7805]

Thanks for this, how can you do an assisted jump if you do t have bands

[@pjfperformance]

Hands supported on something stable like a pole and give yourself a push off with the arms.

[@alexispbatis]

Would a regular elevated split squat (2.5 foot from ground) work the same as the late stand exercise?

[@goomba7543]

YESSIRSKI!! YOU KNOW WHO I AM!

[@pjfperformance]

🙏🙏

[@klikovsky2502]

After a plyo session you think it would be a good idea to do a 2 miles running session?

[@watchwhereyourgoingyoufool4479]

Hey Paul, my knee hurts when I bend it back. How do I cure this? It started almost 2 weeks ago. I did a couple dunks, then it started hurting. I got excited because I felt bouncier. The speed code got me jumping high😂

[@pjfperformance]

We recommend getting checked out by your local health provider for a thorough examination!

[@theincrediblesuperman]

How many times a day should I do isometric for Achilles tendinopathy?And how many days a week

[@pjfperformance]

We recommend getting checked out by your local health provider for medical advice!

[@yonghuror1730]

Hey paul:D! Is there any changes i have to make for speed code if i am training for the 100m and 200m events?

[@barakben-amram7950]

Hey Paul My Q is how to train game 3's ?? Cause in rest i can go curry and damn range and get near the logo far but then in game don't make'em

[@pjfperformance]

Play more pickup ball. Only way to get good in game is to get in game reps!

[@barakben-amram7950]

@@pjfperformance So i got to take those in pick ball even though i easily miss'em.. but from a condition stamp point of view is there some i could do like would HR reps would help here or it is just useless??

[@mickmerzon_music]

@@barakben-amram7950 pickup games should help you condition

[@barakben-amram7950]

@@mickmerzon_music yea, what i mean though is if i have not the chance to pick up play

[@ziggyai]

Recommended dumbbell weight? (I am 80kg)

[@eddiecase1976]

can these be done while holding a single kettlebell or medicine ball?

[@praneethkadagi2528]

Can I do full workouts of vert code elite during pre seasons progressing to season?

[@pjfperformance]

Yes but depends how hard your practices are. You’ll probably have to cut back on plyo’s a bit. Just listen to your body and adjust according to how you feel.

[@armaanpandher6683]

Can u do something on shin pain ??

[@pjfperformance]

We'll see what we can do, but we recommend getting checked out by your local health provider for a thorough examination!

[@McFlashh]

Then why does LeBron do very slow split squats?

[@enjoy3923]

paul i struggle with my partial Achilles tendon tear when i run,play basketball...... i didn't feel it at all but when sit longer and go to my workout instantly the pain start. can u help me paul?

[@pjfperformance]

You would need to get an assessment from a PT in your area.

[@אליהונגרובסקי]

Hi Paul, when will the knee code be released? and there are bodyweight isometrics that I can do for the knees?

[@pjfperformance]

Coming soon. We went bigger with the project than originally planned!

[@Atomicmarin]

How do I implement this in VCelite?

[@gilboimesh3583]

What if I only have one dumbbell?

[@adityathapa870]

The reason I am not on vert code is my credit card which is indian is not accepted😑

[@florianv.a9913]

Hey Paul I injured my hip and due to the corona situation in germany(closed gyms) is my progression overall slow and i dont want it to be any slower i was wondering if there is a way for me to increase my athleticism and bounce with an injured hip without making it worse

[@pjfperformance]

I would try to get an in person assessment with a PT. You wouldn’t want to rely on internet advice without an assessment when it comes to hip injuries.

[@stathispavlidis3392]

Should plyometrics be also cardio by having high reps thus high intensity

[@pjfperformance]

Not necessarily! Dosage and intensity depend on your intent!

[@vkm1755]

Hey I have your SC program, I play soccer intensely 5 days a week, which part of SC do I not get when playing soccer?

[@iamwill1182]

What’s the maximum height the platform should be for these exercises?

[@pjfperformance]

We're using a 2 inch box here, which should be plenty!

[@yekolabasketball2230]

Hi, how to get your jump PROGRAM?

[@conorw1989]

Can your programs be done on a less frequent schedule(I think they are x5/x6 a week)? If so, do they explain how you would approach each phase if you were limited on training days a week?

[@pjfperformance]

If you are using our Vert Code or Vert Code Elite programs, you can check out the in season training guide in the resources tab for more information on this!

[@conorw1989]

@@pjfperformance Nice, I plan on getting on the body weight program once I have sorted out some knee issues 👍

[@saucykb4758]

Is it normal to feel some soreness in ur soleus muscle when doing the split jumps for the first time

[@ahmedmuzaffar5455]

Great video! What are the body weight isometrics in your opinion?

[@pjfperformance]

Bodyweight RFESS, regular split squat are both good options

[@aqz2088]

What's the best thing to do for weight loss? To then get bounce?

[@pjfperformance]

Our fat don’t fly program is built for that!

[@nicholaspapa6348]

Hey PJF, do u have any advice for people with osgood schlatters?

[@pjfperformance]

Isometrics are king

[@connorwise3016]

Little off topic but what’s the healthiest position to sleep in? Would this effect the hip flexors?

[@pjfperformance]

Watch my last video on stretching for hip flexors. Breathing is the most important. But sleeping on your back is usually the best option

[@markmunro4530]

Hey coach! I was doing vert code bodyweight but now my team is going back to practicing 2 times a week in the gym (but I don't really think the training is very effective). Should I continue doing the program but tone down the reps and sets or should I just stop the program and get back to it in the summer? Thanks

[@pjfperformance]

Depends how tough the team workouts are. It’s usually smart to tone it down a bit but still get half the VC workout if possible. But if you feel overtrained you’re better off shutting it down until your team training slows down.

[@markmunro4530]

@@pjfperformance thanks a lot coach! I appreciate it

[@RobloxDaily44]

i’m going to start vert code (body weight) how should i mix these exercises in or do them since my one foot bounce is worse than my 2 foot

[@pjfperformance]

You could remove any of the double leg jumping options if and put these in instead.

[@RobloxDaily44]

@@pjfperformance would adding these exercises and keeping the other ones be too much? or could i also swap them in and one day do these and the next time do the two foot ones, thanks

[@oskarblieschke5183]

Waiting for Nick Garret

[@emiljrgensen6858]

I’m on speed code right now, and is it possible to do both vert code and speed code at the same time or should finish speed code first, and Then proceed to do vert code

[@tojimmichaelg.6889]

Yo bro can i have a copy of speed code?

[@pjfperformance]

We'd recommend finishing the Speed Code before transitioning to the Vert Code!

[@pat1990freestyle]

Are you planning to add PayPal as payment option? I actually dont have a credit card.

[@pjfperformance]

Unfortunately we can’t do PayPal.

[@Dota1RGC_Atinad]

Why you did told one foot jump is trash?

[@user-zk4dv2nx8k]

Could you pls tell me an exrecise to improve balance . I legit can't even stand on 1 leg for more than 10 seconds .

[@pjfperformance]

This is the video you need! kzbin.info/www/bejne/aJWUi3Wfeq-lhMU

[@user-zk4dv2nx8k]

@@pjfperformance thnx so much man 🙏🙏🙏