How to Build Your Ankles, Feet, and Knees for ATHLETICISM and HEALTH

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.

[@ifheavenwashuman]

Thank you for dropping so many gems on us over the years.

[@cxflylynx4290]

I want gems

[@stevele5467]

This is great. I am almost 40 years old but want to continue playing basketball as long as possible and the guidance you all provide is helping me stay healthy 🙏

[@upsndownes]

PEOPLE! Instead of favoring the perspective of just doing isolation strengthening exercises like calf raises or tib raises that the Kneesovertoes guy is showing or favoring the perspective of the faster plyometric exercises that PJF is showing us, just balance out doing both and you will become a god that simple

[@upsndownes]

But most importantly you can’t ignore the need for regression… you can’t ever progress unless you work through the regression first. Never work through physical pain!!!

[@Hoop639]

I agree i think people overplay the value of it. I think both should be present in a program, I'm not sure about tib raises! I think getting a strong calf in full ROM will prepare the tissue well physically. Alongside a good plyo program to get the body coordinated in fast movement!!

[@DK-gl3ih]

@@Hoop639 they are different muscles

[@glago93]

Yeah, I think we gotta do both. Lol but I will definitely be upping the volume of these single leg hops in my training

[@hanjiplayer]

@@glago93just like pjf said, theres a time and place for slow strength isolation. Doing slow heavy calf raises and tibialis raises when you’re healthy are simply a waste of time. Listen to pjf podcast about tendon’s with jake tuura, you will learn real tendon science instead of anything from atg, which is all uneducated bro science from a scientologist

[@readywhen]

My plan is to build (out of injuries) into a really strong foundation in the gym, then progress to storage and release, then slowly get myself back into basketball... All i want is to utilize my potential instead of having it ruined by injury 🤕

[@jasonmurray4714]

Boo yah! Getting myself ready for the first post-COVID adult soccer season on 2022. 2023?

[@Limits6]

how is it going?

[@readywhen]

@@Limits6 I'm not sure when exactly i posted this, right before or right after my major setback. Anyways, plan didn't change. November till January I regained almost full knee flexion , had a setback in February, and now I'm back to >95% knee flexion pain free. Expect to have eliminated all weaknesses (imbalances) by the summer and get started on plyometrics in the summer to be back to full effort sports near the end of the summer... I hope to be reminded by my post later this year to see how this aged... I stay hopeful at all times...

[@Limits6]

@@readywhen nice, good luck. I have PT but only on landing and lateral movements does it hurt. Also cant train plyos as I'm in season rn. Which ends in 1,5 month. I plan to train imbalances, strentghen lower body and core (isomatric exc), and more hipamd ancle mobility. Also train on soft landing. If i warm up correctly and play om wooden floor I can play pain free. But certain drills in practice are rly bad so I skip them. Also outdoor court on stone are a nono at this point, maybe some shots max 40m.

[@readywhen]

@@Limits6 good luck on you too. What I've learned in particular is .. no need to rush. Starting low and progressing slowly has never hurt anyone - starting high and progressing quickly has!

[@Chavanun555]

Its really weird how his vids dont get that much views

[@tomaurelius5164]

this is why i like this guy, giving knowledge for free and helping people to get better on sport and life

[@sjdunks1115]

This workout area is sick! Has the weights with the grass for sprints and even a basketball court. And of course thanks for the tips as usual mate!

[@jaredstacy2089]

This shouldn’t be free. Good shit as always man.

[@eniolaelisery1503]

I agree it’s such good information

[@theDanDeleon]

The crip walk was way before its time.

[@antonioallen1763]

This was important for ANYONE growing older. Stability and SPRING in your step.

[@nesh4222]

Damn that's a sharp one for kot😆🤣🤣🤣

[@FATBOTB4life]

this is everything I needed to here. I tore my achilles 14 weeks ago. I will be focusing on exercises like this when I get back to being active. Thanks for the vid.

[@gabrielbraga6749]

Maaan, this came in the exact moment I needed. Such precious insights 💎

[@stevesmith6159]

great video makes sense when you actually do the exercise ,thanks a lot

[@TreeHuggerLifer]

can we get paul and ben in a 1v1 with a podcast episode already?

[@n_k_s_b]

lmao. first they play 1v1 basketball then they do 1v1 knee health debate 😂😂😂

[@fluffybasket5674]

@@n_k_s_b this is what the people NEED

[@raymondqiu8202]

@@n_k_s_b lmaooo that would be the best thing ever

[@don-michealbell6303]

My man!! Right on I'm in my mid 40s and I'm trying to get back on the court. Much needed info

[@antonioallen1763]

Thank you very much. I have some work to do!

[@julianfurner]

Phenomenal. Thanks so much for this, Coach.

[@jaremi40]

That makes so much sense with the ground touches. I would skateboard all day growing up and never weight trained, I was a bigger guy but always had a lot of springy bounce

[@algordon3222]

Been doing these great workouts and drills for years and the results are poetry in motion

[@strahinjaristovic231]

Thanks for the info man! I would love to know your take on fascia because lately a lot of people are talking about it and saying that fascia is as important as muscles. Chong Xie talks a lot about it and I want to know your opinion. Could you please talk about this in another video?

[@nishant12355]

Thank you for the amazing information!! Keep it up! 😃

[@claybennett3893]

Easy to understand knowledge bombs. this is why I sub

[@Jaikrishnaa12]

You gave some new workout for my bag

[@ThemnewKrispys]

This is not only good for athletes but any body, especially who works doing physical labor. Alot injury come from doing common stuff because we do have that spring we had as kidss.

[@tezzachannel2193]

Coach, lately your contents just getting better n better I must admit. I'm benefiting alot from these.

[@garbour456]

This channel is amazing

[@AdeMed_]

high quality videos, high quality informations, thanks coach

[@andrewcox1763]

PJF’s response to KneesOverToes training w/o mentioning KOT directly. Sound analysis and info. Thanks for sharing!

[@ineversamplemelodies2969]

I was searching for this comment😄

[@glago93]

You gotta remember, Ben Patrick is speaking from the perspective of someone who had to completely rehab his knees, ankles, and hips from basically zero. And what he did obviously works-- he's living proof of that. I think that's why he emphasizes it so much. I think he understands the importance of plyos as much as anyone-- it's just that his content is catered for a slightly different audience. I think when you put PJF and KOTG's perspectives together, you get the full picture. Just my two cents

[@duchesspecson1379]

i wish i knew this when i started boxing. this should be taught by coaches. skip rope exercises made my calves stronger but my lateral movement suffers when i accidentally roll on my ankles. this may help me build more stability for my feet.

[@MrAlidor]

Excellent coach!

[@NoaVanSnick]

Hey man, you had a podcast where the dude was talking bout aliens, are there any more podcasts from you with random subjects like that super intresting to watch. Kind regards

[@waldegg9171]

Kyrie wasnt on his podcast tho

[@readywhen]

@@waldegg9171 I think JR was, but don't ask me what he was doing pre-podcast

[@itstime4crusade]

@@readywhen what was he doing pre podcast?

[@readywhen]

@@itstime4crusade glad you ask, i think he was having a cuppa blunts

[@iAquaRaG3]

My ankles always hurt after an intense run or workout and hopefully this helps me out.

[@helpwhyisitsohardtodothissadge]

Did it?

[@prabsharankaknia8479]

I just noticed, Paul has some THICK legs. Damn

[@FrogToadBug]

I wish I could have seen this stuff in middle school cause I see now that I was not training the right way at all in high school. Lol but youtube didn't exist back then

[@Fsdl834]

When should I do exercises like that? Before every workout? After every workout? Or in between every workout?

[@ZebbeCali]

Ive always wondered how the parkour bros could drop so far off a ledge and keep moving. This just opened up some awesome possibilities in my training regimen. Blessings and many thanks.

[@Mikemummy33]

Love this one Paul! So good. What I was missing was this no joke. HUGE! thanks man

[@thehboppa]

Brilliant!

[@frost9239]

That double distance hop looked beautiful, can't wait to get these reps in :D

[@lawrence3685]

Exactly what I need. Ankle Stability 🙏🏽

[@crdahl33]

Would you recommend these springy exercises before lifting, after lifting, or a totally separate “spring day” on a non-lifting day? Asking with high school athletes in mind.

[@swastikyadav3127]

we do it in the starting in vert code

[@swastikyadav3127]

before strength exercises ....and on the same day ......basically on high intensity days.

[@ryanpeters2139]

I would say before, because these movements will warm up your body for strength training, also with athletes range of motion is important so with your body already warm from these springy movements they should have more range of motion with their strength training

[@Hoop639]

Definitely before! Great way to end the warmup

[@tristannn3945]

@@swastikyadav3127 how many reps do u do for each foot?

[@MikeLoveThyself]

Man thank you for these drills

[@goodyeoman4534]

Brilliant. Thanks.

[@Shaheemswaggedout]

Will apply this!

[@nedkulic2164]

Paul, Thank you SO So much mate!!!! So so Good!!!! 🤜🤛

[@judahcorriette1684]

Great content. You know your stuff

[@femio.3506]

Greetings Paul.. how about just training those tendons for all (various) adaptations including the ones mentioned in the vid. Basketball purposes, and just overall physical preparedness. Thanks & Congrats on all your success my guy! 🖖🏾

[@chitheshws7398]

Gud stuff, Thnx Coach 🏀❤️

[@NirvanNagar]

Love the content! Quick question/request. You mentioned in passing some ways to progress from springy calf raises to the plates being two-feet width apart. But can you post a full progression video dedicated to (1) testing your spring strength and (2) how to progress from beginner to advanced? Thank you!

[@threezysworld8089]

In a similar but different manner, started practicing standing on the flat side of a Bosu ball on one foot to build ankle stability exercising my balance. I do them standing on the ball regularly, and also standing on it on my toes (which is a little more difficult). I will also start incorporating these type of movements into my routine. I've been working on trying to build power running and jumping. I still do lift weights but the thing I've never liked about them is they only build strength in one plane of motion. For example squat only gives you power in a straight forward plane of motion. That's helpful in certain instances but in the real world people are moving in many different planes of motion than just straight forward in a line. I want strength and durability moving to the side, and diagonal, and strength in my ankles, and hands, and wrists, neck etc (or things most consider afterthoughts). I'm big on working in unconventional exercises and odd planes of motion. Not even necessarily for sports but just because life doesn't always happen forward in straight lines, and you're always limited by the weakest link in the chain. I first really realized that when I was at a plateau squatting and believe it or not, doing barbell rows made my squat start shooting up. Didn't start doing rows with that intent, but when I started doing them I was powering right through that weight on the squat.

[@mannyobi6171]

Try adding Cossack squats to your arsenal if you haven't already. I think it's a more complete form of squat because of the muscles they work and the planes they move in, especially if you alternate sides each rep.

[@threezysworld8089]

@@mannyobi6171 1. Will do. 2. My name is Manny as well brother 🤓

[@mannyobi6171]

@@threezysworld8089 How do you fancy the exercise?

[@jangobehrens7974]

Hey Paul i noticed you wearing bball Shoes. Would you recommend doing These jumps in Barefoot Type Shoes or would IT be too tough on the Joints? Thx man Love vert Code and apreciate your Work.

[@alexgyarmaty3616]

I had the same the question.

[@ZebbeCali]

If barefoot I would suggest making sure the surface you’re jumping on and from is completely flat, to minimize the chance of plantar fasciitis or other injury. Notice the plates he’s jumping on present a mostly flat surface. I used to run barefoot, so part of my advice comes from that experience.

[@babybeel8787]

Thanks for the amazing content !

[@ruffprofessional5677]

goated information that you are sharing. thank you!

[@JerseyZ15]

Wish I had all these tips when I was back in high school

[@renatovaldes2175]

Thanks guys, we needed a response on all the BULLETPROOF training. 🐙🦑🐙🦑

[@trainingaccount4862]

Great video, keep it up!

[@loismingle9081]

0:03 0:30

[@shaybaron82]

Love your content!!

[@johntay3831]

Pogo hops are some real deal shit, isometric, extensibility all in one

[@tommybaldwin7238]

What shoes are those

[@dangelorodriguez326]

Thank you king

[@ThePetieProject]

Great stuff!

[@mannyytrains3239]

Thanks for this insightful message. Quick question What stage of your gym session/work do use these exercises, pre activation, warm up, main or cool down ?

[@gangstaberry2496]

Thank you for the amazing video!! How often should a healthy, young athlete be doing these exercises? Also, is there a difference between doing these barefoot v. with tennis shoes?

[@raz3254]

Can I also do strength exercises combined with this ankles exercises?

[@mikieemiike3979]

They told us not to bounce the weights/workouts now im bouncing them.

[@topnotch3722]

I've been getting pain on my left leg after trying to jump Single legged so I'm gonna keep this in mind

[@TheAlexlegend09]

How’s this for conditioning tomorrow: 21 minute workout 1 minute: 10 burpees 1 minute: 10 box jumps 1 minute: single leg plate hops 15 each side

[@jatindhull8868]

Thanx coach

[@arielllerena8355]

Hey man do you have any book recommendations on return to sport after injury/athletic training? I'm strongly considering becoming a physical therapist but I'd like more info beyond what they provide in school, thanks!

[@alec7331]

If you’re near mountains, just run trails. It’s the same thing for hours at a time.

[@GouthamKarthikeyan]

This is the equivalent of compound lifts in body building

[@ngocnguyenxuan7295]

the link of the products is wrong mr Paul

[@colinsweller]

For those in the comments dising kot guy...his books and most stuff he puts out is geared toward longevity not peak athletic performance...you have to pay for that stuff from him..but if you watch his earlier videos there is a lot of depth drops , jumping drills and stuff like this jump rope variation.

[@meinhardtnerfgang8920]

Love this! How many days a week should we do this?

[@romansantos2323]

so jump rope is sort of effective right

[@jeyk10yearsago35]

Hi coach

[@joshuadugger5612]

Hey can you make a video on how to ease back into training after having a bulging disc

[@tommymio5886]

I have pain under the malleolus, what does it mean and how to remove it?? Thanks

[@Fsdl834]

My off season is starting soon and I want to start with very low intensity plyos and get to this over 4-8 weeks. Should I cut out explosives completely until I built a strong foundation or can I do some jumps while being in the first low intensity phase?

[@noname-xr1fv]

Get your ticket for 200k club

[@KingDavidTBE]

I tried this and couldn't do it But it was a fun challenge! Lol We don't deserve this free info yo but thank you

[@BlakMayo]

Paul any advice for shin splints? Even single leg hops hurt. Would Isolation adaptation be a better solution compared to low force? Not sure where to start and then eventually transition into more force. Any advice helps from anybody really. I bought the speed code recently and would like to get further into it.

[@divyansh6574]

Maybe rest and regression in exercises

[@phillippalbertespino661]

What is the best program for a person who had meniscus tear? Thanks coach.

[@teowenjie1322]

🔥

[@ovidiudante]

The hill does not touch the ground right?

[@Timluckycharms3]

What about jump ropes?

[@jtballin1863]

Sets and reps? And are those the only exercises?

[@ernestomendez3219]

If i dont have any platform or plate, is it still useful if i do them on the floor?

[@yingying-pw2cg]

is there a program that incorporates all the things that you are saying here? speed code?

[@arqumabdullah2462]

Can u go through all the equipment you have in your gym?

[@TQSenkungu]

Look at his past videos. He did that already.

[@plothaki]

Any benefit to doing this bare foot?

[@StrideLife]

Whenever I do this it flares up my shin splints, any ideas how to stop that?

[@bonsai_wolverine]

You'll want to de-load. Start with short jump distances, lower heights (even if you just have to bounce in place), and lower weight (use a chair or bands to take weight off).

[@OG_Edits1337]

Mamma miya

[@8ce5]

Where can I get that slant board?

[@u15increase77]

My foot ankle been fuked up 3 months I got 40 vert🤦‍♂️

[@jasonmurray4714]

Yeah but can he do it with his other foot?

[@garymartin23]

Yessir

[@BlackAndBrilliant]

Thank you ima be dunking sooner now.