2 Exercises for The Achilles: Build SPRING and Reduce Injuries

TRAINING PROGRAMS
Speed Code: www.pjfperform...
Fat Don't Fly: www.pjfperforma...
The Vert Code & The Vert Code Elite: www.pjfperforma...
Edge U: theedgeu.com
PROTEIN
Upper Echelon Nutrition: uenutrition.com
(Use discount code PJFPERFORMANCE to get 20% off)
THE PJF PODCAST:
Apple Podcast: podcasts.apple...
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
Music:
Ryan Little: / iamryanlittle
-------------------------------
PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.

[@frod5830]

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 💯💯

[@pjfperformance]

we'll keep it in mind!!

[@DivineG777]

@@pjfperformancehow long does it take for benefits? I have Osgood schlatters and jumpers knee and I’ve also been having what seems like stress or soreness around the Achilles after a practice and knee pain, I was just wondering how much do you have to do this to see benefits and if there’s various ways to help the Achilles.

[@gavind2174]

Novel, coherent and effective, where do you get it all from 🤯

[@pjfperformance]

📚🧠🧠

[@thedanielchen96]

I tore my achilles 3 days ago. Looking at starting this once I've recovered!

[@blobpoop457]

Good recovery dude

[@waldegg9171]

how u doing now

[@thedanielchen96]

@@waldegg9171 Back in the game now, PJF's exercises were definitely effective in addition to what my PT suggested since PJF's focuses more on getting back in shape for sports

[@AUSTIN-ss2zd]

Let me know how it went much love

[@Hagar239]

@@thedanielchen96 How are you doing now man?

[@KudaMan]

PERFECT for achilles tear rehab. Im literally terrified to do this motion after my injury. Exactly the video i was looking for

[@MatthewBHoth]

How'd the rehab go? Got a slight tear and can't figure out what's actually worth doing. Hope it healed well!

[@KudaMan]

@@MatthewBHoth Im good man. It was a lot of work. I would say do these, plus seated and straight leg calf raises. You really want to get that tendon and the surrounding muscles strong so they can take impact. Knowing how big the tear is also important. Have you gotten an mri? Im sure at a certain point it’s better to get surgery than risk a full rupture.

[@ntwalipat2]

Does one typically experience any discomfort or telltale signs before such an injury?!

[@KudaMan]

@@ntwalipat2 for me I had tendonitis months before that “healed” for the most part. Then the day of the tear, I felt a tingling sensation there while I was playing basketball that would come and go. No pain, just a very minor sensation. Pretty sure I had structural weakness from the old tendonitis that opened the door for the tear. Didn’t help that I was also 40+ lbs overweight and hadn’t played sports in months.

[@theledeegboros5405]

Paul my man I started taking in what you do and say in your videos and in 2-3 weeks I’m dunking man!! Hit 3 dunks and 1 lob yesterday!! Trying to push to be more consistent but last week I couldn’t jump off my one left foot until I started doing that one workout on your insta jumping off an elevated surface-I used my bottom stair step then jumped side wide the 10 pound weight. I even did this anywhere I was. Basketball court, basically anywhere with a bench or elevated surface and now I’m hitting dunks maaaann, much thanks🙏 keep up the phenomenal content. Your knowledge is INSANE‼️👏🏾 Have a blessed day man

[@luka5580]

Good shit man

[@pjfperformance]

love to hear it!!! Keep grinding!

[@elifitzgerald2961]

Hey man I’m 6ft and I can dunk in 9ft 10 but I’m still trying to dunk on 10ft need 2-3 more inches could you tell me exactly what exercises you done for those 2-3 weeks ? And what height are you by the way cause that’s crazy progress man well done by the way

[@jflo2191]

Thank you so much for this video !! I’ve been dealing with Achilles injuries for +7 years now and finally came across this one that actually applies to sports. 🙏🙏🙏

[@akistegos7397]

You dropped it just the right time...it's like you re in my head. 🙏

[@pjfperformance]

🙏🙏

[@lijah5987]

1:13 how i had a tear in my right one doing a football drill with pads how i tore my left one almost back to back playing football 1:02 Love these workouts keep the achilles/calves and ankle hip workouts please there so important honestly just keep uploading😂!

[@BeeMillah25]

This is GOLD! I wish I knew this before I tore my right achilles a few years ago lol. Now I can better keep the left achilles from doing the same. Thanks for this! 🙌🏾

[@justind9019]

Exactly how I snapped my Achilles….foot way back and loaded then an audible SNAP! Surgery was horrible. I had an inch of separation in my tendon. They had to cut a V the upper part to stretch it down to sew it together then they anchored the bottom of my tendon with screws and wires to my heel. Over a year later and I’m still trying to rebuild strength and elasticity

[@joshualeedy227]

That outro was hard

[@dingo6529]

Forreal 🔥💯👊

[@pjfperformance]

🙏🙏

[@mikey1220]

Best video I’ve seen on this topic. Everything else is always just calf raises. Thanks!

[@joescott8877]

God that was good and made so much sense! I have associated onset of AT pain after "fast loading" from getting up suddenly from sitting at my comp ( for too long, yes!) to answer my phone across the room or some such "fight or flight" movement. Brilliant tips, will do, thanks again!

[@Anthony-tn6mu]

I am in my 70s and have lost my ability to jump as I used to. This is a great starter for building some spring.

[@shayonaram2057]

You nailed this one man, that stiff foot at the end is key 🙏🏽

[@pjfperformance]

appreciate it!!

[@nicksokolov1412]

Bro this channel is pure gold

[@Calaman345]

🔥 Fire video Team Fabritz 🔵 My boy just hurt his Achilles last weekend too. Sending him this for month 3 rehab

[@pjfperformance]

🙏🙏🙏 Thanks Cal!!

[@AlteredState1123]

Popped up due to the algorithm. Very happy to see this. On the road to recovery.

[@johnwinston4761]

Love your content man. I'm definitely incorporating this into my workout going forward and already use some of your plyo stuff now. You and Kneesovertoesguy motivate me to get back on the rim and start yamming on foos. Greatly appreciated!!!

[@davidking360]

they both hate each other lol

[@hehey8596]

@@davidking360 cap

[@tp5367]

I have some fluid in my achillies hope this helps my comeback

[@tmnleggy8665]

How I found this guy; A guy in the gym told me to look you him up on youtube. and with his technics I can prob get my elbow to the rim. first time i heard that in my life. I have some bounce but nothing crazy. hopefully this guys workouts can take me there

[@pjfperformance]

lets get it!!

[@tmnleggy8665]

@@pjfperformance oh we getting that vert.

[@lilboysus1]

This is exactly the type of thing that I need to watch, thanks

[@pjfperformance]

🙏🙏

[@spirosvelliniatis2165]

Great info! thank you from Greece!just awesome 👍

[@jasonthecorealtidor]

very good advice and points about training the leg behind the hip, not something I would of considered. I'll be 40 years old next year so I plan to train my jumps the best way I can. Thanks for the video!

[@AA-kc5dg]

Great video bro your info is always right to the point and legit appreciate u

[@pjfperformance]

🙏🙏

[@Artkidtek]

Thank you so much.

[@randavido]

Thank you. I really needed to see this!

[@davildos]

I have 2 rounds of 3 min of stuff like that in shadowboxing as a routine during my trainings. One in orthodox stance and the other one in southpaw. I did that as a warmup activation and to get a better balance, but it definitely helped me to get faster and safer legs.

[@KingDavidTBE]

OMG TY so much I have achilles tendinitis for years ,imma try this Ben for the knees PJ for Achilles lol Celebrity death match lol

[@joachim7]

😂😂

[@KingDavidTBE]

@Ellis payne Yeah it does. Turns out I have an inflamed nerve in my foot ,so I do these and I do his one foot hops. It works.

[@User.mario.lawrence.]

Nice tip and nice calfs..😁🔥🥊

[@connormeek3548]

Excellent video

[@brunson3426]

Holy crap I think I just found a progressive solution for my Achilles problem I’ve been dealing with for the past 3 months 🤯

[@robertramos8676]

I've had issues for a while now too. Achilles injuries suck man. Good luck

[@brunson3426]

@@robertramos8676 thanks man! Luckily this exercise as well as other game-specific plyos have really helped. Starting intramurals feeling springy!

[@chapter404th]

@@brunson3426 how are you now?

[@shuklastrength7707]

Excellent point on stiffness / NOT wanting an increased ROM in certain positions. Can you make a video reacting to your thoughts on ATG / kneesovertoesguy?

[@mikeshimer9912]

Stiffness does not mean inflexibility.

[@siachi3109]

Thank you!

[@rayanimations9577]

love these vids. I'm so lucky I found this gold mine💪.

[@pjfperformance]

🙏🙏

[@Mrfixit1099]

Awesome!

[@bryannixon4297]

I was doing a regiment of short sprint work recently, and I swear my achy Achilles started to feel much better! Is that because of the "fast loading" principle you emphasize in this video?

[@pjfperformance]

its possible!

[@gigabuyceps]

Excellent AGAIN, pro bro only, love this dude's wisdom.💸

[@pjfperformance]

🙏🙏

[@kristynavytlacilova6993]

Awesome video! My question is. I´m not a professional athlete, just a person who would like to increase health of my tendons (especially achilles). Should we start with heavy loads and progress to these drills? Is the heavy loading really beneficial for tendon health? Thank you!

[@YashSharma-dy1si]

Paul is the 🐐 NO CAP

[@pjfperformance]

🙌

[@ikeman9784]

OMG I wish I saw this video before tore my Achilles 2 months ago 😢. But thanks mate this is exactly the exercise I was looking for cos this exactly how I got hurt...

[@junfrick79]

How's your achilles now? Did you have a surgery or non surgery? I tore mines last year of February. Almost a year now. And im almost back to 💯 percent

[@drayyum]

Hi, could I get a link to the studies that support these? Thanks Coach.

[@mr.e8226]

I felt like down dog with the heal down is bad for sprinters, tennis playsers and bball players because it makes us used to giving up too much slack in the ankle. I've been trying to avoid putting my heal down in down dog and what you said at the end of the video reinforced that

[@budlawrence4847]

Excellent

[@scuddelpilar8450]

Quality drills Congrats Coach!!!

[@pjfperformance]

🙏🙏

[@SSrutbe]

Thank you for this

[@theincrediblesuperman]

Thank you Paul!

[@pjfperformance]

🙏🙏💪

[@sjovahnchapron6943]

Thanks for this, makes a lot of sense

[@pjfperformance]

🙏🙏

[@cosmosrunner]

So much better advice than the same old calf raises

[@robbie1983]

Do you have any videos for achilles rehab? I am one month post op left achilles from soccer. I played in college and I am looking for any additional advice and experience. Thanks for the content

[@agamjyotsingh795]

Yes he has several vids on collagen supplementation which can help a lot

[@TallestFiddle]

Good shit bro

[@garymartin23]

Awesome stuff ground up is the way forward

[@pjfperformance]

yessir!

[@frod5830]

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.

[@sparebabrah6037]

What is the most overlooked : mobility or conditioning in younger players??? Love to hear back from you Coach🙏🏻🙏🏻

[@andikerschner7557]

Definitely not conditioning, coaches love to exhaust their athletes without reason. But the mobility of younger athletes also often isn't any problem, so it's not that much of a factor. I would say speed development is really overlooked and done wrong very often.

[@runninggirl2765]

QUESTION: I busted up my AT very badly and both of them have been surgically re-attached. This happened in the 15-20 year ago range. I have NEVER had the power since then. Is it possible to get back at least SOME of my strength? I have been a lifetime athlete and was a sprinter in my youth, but now I am 65 year old lady. I want to do some senior track and field, but the AT thing has really held me back. Anyone who sees this is welcome to suggest...THANKS!

[@joeesper]

I was waiting for this

[@pjfperformance]

🙌🙌

[@timr8456]

Drank some Collagen+ and gunna hit this once my timer goes off 😎

[@bubachat5907]

Yessir 🦑🦑

[@pjfperformance]

🦑🦑

[@w3dd7]

Can this exercise play a part in developing a higher vertical?

[@gerardostuart__]

If I have volleyball practice 3-4 times a week and Im already doing a lot of jumping, should I still do these exercises or wait for volleyball season to ease up a bit?

[@blackout2430]

When I do the basic form of this 0:18 my calves are on fire after doing a 45 second session… is that normal? If we feel soreness as if we did a bunch of calf raises, does that mean we should spend more time on the basic form of this exercise BEFORE graduating to the high drop version?

[@ucquangtran1163]

thanks you!

[@pjfperformance]

🙏🙏

[@SpecialRemixRT]

Loving those progressions!! When would you exactly progress? Time based (e.g. 3x workouts, then bump it up) or criteria based?

[@pjfperformance]

time based but in context of thorough programming!

[@gothops2632]

Paul, awesome video man! How many times a week would athlete do these exercises?

[@pjfperformance]

start with 1-2x a week!

[@thekingkgr641]

Damn . Bars👑

[@pjfperformance]

👑🙏🙏

[@MrEdonis23]

I hurt my Achilles from dunking off one foot which makes sense since my leg is behind my hip in the movement ..I’ll definitely try this ..should I stretch before and after??

[@domainmusicandgaming]

You’re a beast my man. I appreciate your knowledge!

[@pjfperformance]

💪💪

[@snayke8503]

love u mate

[@pjfperformance]

🙏🙏

[@Michael-df8yd]

Ben Patrik punching the air rn😂😂

[@OvaChicken]

this is gold . who disliked this and why ? go ahead ? say it ?

[@pjfperformance]

🤷‍♂️🤷‍♂️

[@gigabuyceps]

That pancake layer box is WEIGHTLIFTING drop box or it's some specific plyo box? Where to get it?

[@jdgatlin8813]

My Achilles popped last night. Then felt Tight and weird. Didn’t hurt. But scared me. Gotta try this

[@Em1n3mka]

Is this good as one of the last steps in achilles tendonitis rehab?

[@AquaSubliminals]

Don't worry for this number of views. Firstly, people don't realise that achilles heel and tendon wasn't Achilles weak spot, but his greatest power. It came from there. My perspective. Secondly, only people who know how and what to search come across your stuff.

[@adrienrollat6753]

can i do these exercice before,during or after my jumping programe ? thanks coach

[@thejunior3183]

When you going to do the breakdown on each equipment

[@pjfperformance]

stay tuned!

[@User.mario.lawrence.]

😵I have some pain in the back of my ankle...ill try it

[@europaeuropa3673]

What do you have supporting your knees?

[@epicktag100]

Is that also good for Football (soccer) players?

[@jamesohagan4812]

Hey Paul, can you react to the Irish sport ‘Gaelic’ I would much appreciate it

[@gavind2174]

YESSS! Paul get on it please

[@martinmmanzi]

Ayo Coach! Pls make a full body program.

[@pjfperformance]

Check out FDF!

[@martinmmanzi]

@@pjfperformance doing vert code bw right now but im having some issues with my achilles. So i had to stop in between phase 3 and 4

[@YangGrows]

wouldn’t also doing isometrics help because if we’re talking about isometrics as a whole they tighten/ strengthen the tendons so if you implement strength AND springiness wouldn’t there be more room to work with?

[@timr8456]

Could be good if you have some soreness that plyos might aggravate

[@schurch_12]

So should i add this to the leg days of vertcode bodyweight and do like 1 or 2 reps of 45-60 secs?

[@aaabbb-pg2zk]

Do it!

[@schurch_12]

@@aaabbb-pg2zk ok thanks

[@aaabbb-pg2zk]

@@schurch_12 go for 12 reps 3 sets better

[@aaabbb-pg2zk]

@@schurch_12 I used to do this. But I think it's even better to add some pogos too a skip and b skip. These will help too.

[@schurch_12]

@@aaabbb-pg2zk ok thanks bro

[@pepejuarez6110]

The only doubt I have left is if I should do this while im rehabing from an achilles tendinopathy????

[@emanuelschueler6962]

It depends

[@lalald270]

is doing jump rope also good for the achilles?

[@agamjyotsingh795]

Yes

[@reverendrolandthemotivatio8094]

How do u get good hips for defense ??

[@KurtKress]

Just tore mine. Looking at this so once I recover I never do it ahain

[@MaddenScience]

Great stuff! Why not barefoot? Why the big shoes?

[@pjfperformance]

you can complete it barefoot !

[@JoseRodriguez-sq9fz]

Do you have summer internships for high school students in Anaheim

[@pjfperformance]

not at this time- be on the lookout for announcements!

[@JoseRodriguez-sq9fz]

@@pjfperformance ok thanks let's goooo!!!

[@Joah1990]

How tall do you recommend the box

[@markopetrovikk]

thank uuuuuuuuuuuuuuu

[@pjfperformance]

🙏🙏

[@14ea_]

Do u guys have a vertical jump program and where can i find it?

[@pjfperformance]

pjfperformance.net under the TRAINING tab- Vert Code bodyweight and Elite!

[@AndrewZambetti]

Is that your backyard

[@gigabuyceps]

How lateral version would look like?

[@joerisi3682]

How can I get better at not letting my legs bend ?

[@4bd1f1q0]

Recommend doing this bare foot or with shoes?

[@pjfperformance]

either or!

[@user-qf6hk1ui5u]

Hi, how many sets ?

[@dariogavran5148]

can i do this if i have tendinopathy achilees

[@theace3164]

Is it best to do this with or without shoes?

[@pjfperformance]

both will work!

[@miracsariaslan9023]

I have a question: is it possible/smart to do de speed code and vert code bodyweight at the same time? I really want to both really improve my vertical significantly and improve my quickness and speed before the next season starts, so I’ll have to do them at the same time.

[@pjfperformance]

we recommend one at a time!