How to Train the Tendons to Avoid Jumpers Knee and Improve Vertical Jump

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Nutritional Aspect: www.ncbi.nlm.nih.gov/pmc/arti...
Physiological Aspect: pubmed.ncbi.nlm.nih.gov/25979...
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[@liamingraham3734]

I’ve been dealing with patellar tendonosis for years and the doctors haven’t helped with anything, finally I have some hope

[@TT-id3dp]

Liam Ingraham check out kneesovertoes guy on insta and KZbin does great things for knees

[@gothops2632]

You need to limit your intake of polyunsaturated fats (both omega 6 AND omega 3). Also limit your intake of refined sugars. These things will really help reduce tendon pain.

[@jonny56254]

gothops so not eating fish and shit like that?

[@wassupyo4775]

gothops I heard omega 3 was good

[@treefitty937]

Type patellar tendonitis rehab evidence on google. There is a entire article explaining everything and there is even a program that was successful. Its the same with tendonopathy.

[@chadalferez]

Suffered tendonitis for almost 5 years, this here is a game changer. God Bless You. now i can play basketball ready and prepared and not worried after the game.

[@briangrantackert1732]

Paul you are so helpful. Thank you so much. Keep spreading love and knowledge!

[@shaqman51]

PJ is the GOAT. Always has educational and USEFUL content.

[@AthleticPreparation]

Great info PJ! Appreciate the work

[@RaphaelFBR]

Game changing! Great content. Concise relay of science based advice in understandable terms. Thankyou

[@17thwonder]

much love for providing us with some quality info.

[@nejcrepinc151]

Thanks man 🙏🏽 dope video🔥

[@joshimitsu3697]

Learnt a lot from your series covering patellar tendonopathy, I feel like I’ve finally balanced a programme around basketball which has enabled a recover. For that I’m very grateful to this channel 🙌

[@drdark7806]

this right here was the game changer for me on my knee tendonitis, i followed this and it fixed my knee!! so grateful you put this out Paul

[@terrafirmallc777]

Hey DrDark I have knee tendonitis like you did. How long did you have it for and how long did it take following the steps in this video to fix your knees. Your answer would be great thanks

[@drdark7806]

@@terrafirmallc777 my journey didnt start here, but it ended here, after a lot of research - in total i had pain for a good 6 months with 8 weeks of PT - but this combined with walking backwards or sledding backwards are the two best places to start in my opinion

[@terrafirmallc777]

Ok, thanks so much!

[@itriedtojimoutbutfail8498]

Underrated channel!!

[@riki9707]

Very nice video, clear message, thanks!

[@tezzachannel2193]

Great explanation coach

[@jacobhouston1655]

Very informative, but we need the following: 1) how often should one do the 10 min tendon sessions? Daily? Multiple times a day? 2) I believe I’ve seen some NBA players doing some of these exercises pregame. I couldn’t find the pregame NBA exercises for tendons on KZbin. Given that you have NBA connections, could you show us what tendon exercises NBA players do pregame? That video could get a lot of views.

[@jacobapplebaum7206]

I think he posted them, he says that 5-10 mins is best for tendon healths session, so I’m assuming it’s just one excersies and u can do it either at night

[@jacobapplebaum7206]

Or morning it doenst matter that much but if u have patellar tendinitis already u should probably get ur light skill work in th morning then do it at night

[@willz6997]

I think when you are at the beginning stages of your healing process you should do the sessions once every 2 or 3 days then slowly make it more frequent

[@SSrutbe]

Did you find the 10min tendon sessions ?

[@karigrandii]

Google the study by keith baar

[@captainkrillz]

Best. Tendon. Information. Ever.

[@austinparkour4378]

Great stuff, thanks much!

[@7DYNAMIN]

Absolutely amazing video

[@et4493]

This was a really useful video

[@marcellusdawson3217]

Thanks for the helpful tip so that I can train my tendons so I can Avoid Jumpers knee and vertical Jump when I go to college. Maybe I might use this.

[@IcyJay21]

Great vid, thank you

[@ikemikekpeazu5076]

Can you do a video on Achilles tendinitis and tendonopathy?

[@antonionunes955]

PJF!!!!!! the goat @PJFPerformance

[@divyotpalsharma1451]

Dropping gems 💎💎💪. Grateful.😇.

[@joachim7]

Thanks for this man. Very much

[@megaanderson97]

This video is giving me hope

[@Moietrienquemoi]

Great video !

[@apmech46166]

Awesome, thanks!

[@juanfeblink182]

Excelent videooo🤘🏻👍🏻

[@HolySpiritKingdomFruits]

Great video thanks

[@killerbee10ify]

I hope zion is watching this.. man seeing him walk and how he's landing makes my knees hurt

[@noahdouglaslive5354]

The way an athlete lands is inevitable, however if you train to confront the stress of those landings instead of trying to avoid it with a different landing then there’s no problem.

[@MarioL4c1]

@@noahdouglaslive5354 you can change a way an athlete lands

[@edzzy1124]

@@MarioL4c1 true, but it's going to take alot of time to land good naturally it might be inconsistent for a long time but better late then never🤷🏾‍♂️

[@MarioL4c1]

@@edzzy1124 If you can make an athlete land inside his colums, without his ankles and knees collapsing and with a long and decompressed spine then he's good

[@sircwibslehindenburg7290]

I will give this a try

[@valentiernan]

Great video

[@bojanburic5547]

What about exercises for Achilles’ tendon and shoulder pain for volleyball players?

[@Mrwongtao]

Bojan Burić it just depends bro. If it’s a mobility issue, strength issue, or improper body mechanics.

[@chrispascual7896]

Just got introduced to your channel. Great stuff. I appreciate the references. Would you be able to update the physiological reference link as I think it may have moved or no longer exist?

[@philbaert]

Excentric excercises did the trick for me. MRI learned my patella tendon got wider in 10 months

[@bucketsbygeorge]

Thank you so much man! I really needed this right now😂💪

[@DtownBoyzz]

Great info !. What are some things that would help with turf toe ?

[@ball1slife107]

great vid

[@mikerotch1795]

Here's a question: What is the best way to introduce a growing child to performance training (including strength training, speed/agility, etc.), and what will that look like? At what age do you begin to introduce each different facet of training? It'd be great if you could cover this topic in general and give some guidelines

[@IndyAaron89]

Does your kid like performance training

[@silasbabb1840]

Dave m what happened to you bro

[@lessgoo3428]

Kids can start tough physical training from 16. If you are too active from a young age you do not become as tall as you would be as more blood goes through your legs and prevents bones from growing. Also it can lead to many tendons injuries if you play in cement.

[@helloworld-vq9gq]

If you wanna know listen to the PJF podcast

[@helloworld-vq9gq]

The How to build a phenom one

[@karigrandii]

The study actually had an NBA player healed in 1 year. They continued regular NBA training and playing and just added the tendon workouts that were 15-30sec single leg isometrics, single leg spanish squat or single leg legpress. Work up to 2x 30sec x 4. Google the study this video didnt tell you that much how to do it.

[@ceejay1684]

what’s the study called?

[@BMac]

@@ceejay1684 Did you find it?

[@ceejay1684]

@@BMac nope

[@migueljimenez8255]

WHAT IS THE TITLE OF THE STUDY?

[@josephzhang9999]

unsure the title of the study but it was conducted by Keith Baar

[@creativemovementcoaching]

Really useful thnx

[@protopaintballer65]

Video is super helpful! Where can I get that band for the Spanish squats?

[@alexgrynberg1466]

Great video, only question, what speed would you set the metronome to? 160bpm?

[@Flavioftac]

The conclusion from the paper doesn't imply that to colagen is being used in tendons, but, only, that the synthesys is increased. In order to claim that, you would have to make a specific experiment where you mark the amino-acid with some kind of fluorescent marker and after some time past digestion, a piece of the tendon tissue is taken to be analized. If the marker is observed in the tendon, yes, you can claim that the new synthesided colagen typi I is being directed to that area, other wise, this is a false claim.

[@agamjyotsingh5259]

I mean where else would the “synthesis” go

[@Flavioftac]

@@agamjyotsingh5259 That's not how science works. At least not the serious area of it. Your question isn't relevant because it's based in a false claim. The right question is: How do you prove that the ingested colagen is being used in tendons? In order to give a proper response you must conduct the experiment previously described.

[@jordanbutler939]

Can you take this before every exercise/game or will it loose its affect after a while

[@MylesGmail]

Thx

[@konrad3220]

Would you consider warm up as a time dedicated for tendons? For example if I do some running or body squat and then go for rehab excercise I would start counting since the first step of a run or from the first set?

[@tp5367]

What's the best gelatine recipe? What's the best way to eat it? Thanks for the videos soo much value in them

[@chasemurray9167]

@@dipsetisnice I looked it up after you commented and the research seems legit what makes you think this is bad advice?

[@wassupyo4775]

Did my first day and feel pretty good. I’ll give an update in a week or two

[@vedantagnihotri5545]

Pls do I'm also gonna try from tom good luck

[@iscokc1259]

How you feeling? Any updates?

[@vedantagnihotri5545]

@@iscokc1259 I am doing it even now it's healed my achilled tendon pain which I had and I feel even stronger than before

[@JesusChristIsLord777.]

Update?

[@McFlashh]

Vedant Agnihotri What did you do to take away Achilles pain? And did your vertical increase?

[@kumamonkumamoto3844]

specific tendon training will boost overall athletic performance to the next level, it is by far the major component of athletic performance, I always thought that some people have a major genetic advantage of fast twitch fibers and that the average joe will never be able to be as athletic, now i know that this is all bull, the so called athletes with genetic advantage only have just better tendons and fascia tissue from birth and from gowing up and at the end of the day anyone can reach this quality of tendons and fascia strength! Ever wondered why players with super thin legs can jump out of the gym? It is all tendon and just some degree of muscle strength. I have guys on the team that can barely squat 200 pounds but they jump like crazy!

[@ParveshKumar-fo6iw]

Thanx dear I'm from india Can u give me tendon training program

[@kumamonkumamoto3844]

@@ParveshKumar-fo6iw the video here already gives the advice, you need to do static contraction, holding the squat position for several seconds, or standing on one leg on the toes, doing a lungestep and hold it, standing on a stair with one leg in a calf stretch position and so on, it is important that you feel the tendon, achilles or patella tendon during the exercise

[@MrDiMES123]

...but some people do have more genetic advantage fast twitch fibers ..... you think westbrook is all tendon?

[@kumamonkumamoto3844]

@@MrDiMES123 sure there are, but imo this only makes a difference for a squat jump from a dead static position, because one is able to better load the tendons in this position with more fast twitch fibers. but for all jumps where you ca use a countermovement / gravity to load the tendons, which is the case for pretty much every athletic performance, running, highjump, etc. the quality of the tendon is supirior to the quantity of fast twitch fibers, at the end of the day, everyone can jump & dunk if the correct training methods are used

[@MrDiMES123]

@@kumamonkumamoto3844 ... i always wondered how some elite skinny guys can gain 10 inches running vs standing ... they look like they have no hypertrophy

[@joaopedrodsp]

Just Amazing!!! Nice job!

[@tyl0nchatman191]

Try GOATA training aswell for tendon pain and acl treatment

[@AnthonySmith-ow6re]

@PJFPerformance with all the knowledge you have on skills basketball training and athlete body health do you think high school coaches should have more requirements to MANAGE and MOLD us into the players we want to be because to me the average athlete doesnt hear info like this from their coaches but from outside sources like you

[@inokerogoyawa]

Honestly I think it’s too much on the coaches...There’s just too many of players on the team to do it individually...That’s the responsibility of the athlete or their parents...I think the coaches can introduce the information but it’s ultimately up to the athlete to dig deeper...Coaches for the most part are there to coach the sport itself(as far as team concepts etc.) but most of the work should be done outside (skill training, strength & conditioning, recovery etc., even film sometimes)

[@d6go56]

@@inokerogoyawa tbh a lot of highschool coaches get in the way of an athlete reaching their potential because they’re so narrow minded. lots of them think just because they’ve been coaching for a long time means they know better than everyone at the high school level. which, by common sense, should be true but isn’t in reality. simply, exercise science is a new science with new techniques and methods of training being discovered every few years which coaches don’t take into account. i truly believe that there probably are hundreds to thousands of world class athletes that have had their chances of being an athlete ruined or finished by their coaches

[@Ygshey]

OH MY GOD I'VE HAD JUMPERS KNEE FOR AGES THANK YOU

[@jb8785]

Did it help you ?

[@lesliethurston2151]

Vital education. I have been amping up on pineapple and cottage cheese, grass-fed beef jerky, and ginger tea. Arnica and solomons seal topical application. Ready to start the next phase. This video fills me with promise.

[@TomDunks]

I have known about the collagen and vit c for a while now but I really think I should incorporate set "tendon sessions" as you called them in my training

[@KillBill2497]

How many days a week are you gonna do those?

[@TomDunks]

@@KillBill2497 I'm thinking 3-4 tendon sessions a week

[@xr1sq]

Which isometric training is to prefer to build stronger tendons? Overcoming isometrics for 5-10sec or static isometrics for 45-60sec?

[@freerunningsam7721]

Needed this

[@joshlandis3414]

Tendons become painful often due to a lack of neural drive in the associated muscles (I.e. inhibition/weakness of the gastrocs leading to Achilles pain). A big key neurologically is to figure out what is not allowing the calf muscles to fire, reset it, build strength and resiliency on it, and the tendon itself will deal with a lot less stress going forward. 👍

[@inokerogoyawa]

Josh Landis This is what I’m dealing with right now 🤦🏾‍♂️

[@mixedmartialhoops9299]

been suffering since one year💔

[@306ilya_2]

I'm not sure wether I have it, it only hurts for example if I do a squat it only hurts when I come back up and straighten my legs. Some days it doesn't hurt as much to the point where I don't notice it as much or when I warm up properly and everything there isn't any pain

[@mindfulmusic1029]

Can you take the supplement in the morning and then workout in the afternoon (more than 1 hr between)?

[@ThaRealSunGod]

That photo in the thumbnail, and basically just the topic of the video, is this the kind of injury that could feel like on and off pain behind the knee, near where the hamstrings connect at the bottom? Swelling back there as well?

[@ossiarellano9890]

Very good video, i learnt a ton, there is something bothering my back and is that the correct form of the spanish squat is anything but what the subjects in the video did, jsjs jk but u're supposed to have a 90 - 90 degree knee to hip angles to be the most effective. Thanks for everything

[@ohgeezreact5209]

I’m 5’9, I’m gonna look into taking some collagen supplements and see if it helps my dunking/jumping get better

[@aregularguy17]

Do these workouts help improve flexibility for older individuals?

[@lonewolf4663]

I am new to collagen supplement. Should I take collagen peptides or hydrolyzed collagen?

[@TheMisanthroPunk]

Does anyone know which type of gelatin should be used? Thanks.

[@madisonbumgarner3711]

Is haribo gelly good enough for gelatin supplementation?

[@killakali9845]

Can you do a video on things kids can do for improved speed an athleticism

[@lowuhs]

Killa Kali probably running and jogging, and incorporating a bit of intense walking. Also a bit of jumping but not trying to jump at your max would be good. Maybe if your max is 15. Try to go for 7-10

[@pabloninoperez7145]

What is the intensityform our 1RM for the isometric holds?

[@ethanlist1036]

I play volleyball and i have patellar tendonitis currently, I really enjoyed the video but i have 1 question that i feel like a lot of videos dont mention, How often should someone be doing the exercises? 1 time a day? Every other day? etc. - Also should you be doing the exercises through pain?

[@LemonNation]

Don't train through pain, athletes can take highly variable amounts of training load. For someone without a coach best approach is just to listen to your body. If you don't feel good take the gas off the pedal.

[@murffly]

@@LemonNation You probably shouldn't have gas on your pedal in the first place.

[@seaveyhoops]

5/10 pain = do isometrics. 3/10 = isotonics. test pain again after 24 hours, if it's much worse, you did too much. Pain is actually a sign of adaptation, but it should settle within 24 hours/become worse over time with your workouts... that means you did too much

[@justinheyl7327]

Same issue, tried to train through pain with eccentric squats and got much worse. Finally I bought an immobilization brace. Wore for two weeks and slowly started iso wall squats, progressed to one leg and then what they described in video with Spanish squats. No ice and used heat packs to promote circulation and light massage. I made several mistakes along the way that set me back. Took 4 months to start light squats and deadlifts. Your muscles shut off with pain and only a subset of your quads fire which is why iso are so great. Eventually the ones that were not firing have to kick in to help. Also compex stim helps. From not walking up stairs and 52 years old, I am back to 335x4 trap bar deadlifts and playing sand doubles for 3 months. Afraid to try any max lifts due to 3 out 10 pain after lifting, goes away next day. Started depth jumps and drop jumps 2 days after strength lifts and wait 2-3 days for any next major workout so I can heal. I deload every 3-4 weeks with iso band holds only and sprint work at 25 to 50 yards. Feeling great again.

[@sircwibslehindenburg7290]

I'm not sure if it's tendon pain but Ik i been having pain in my right knee ..I got it checked out but they just said I needed rest and nothing was wrong yet it still hurts when I'm bending it

[@darrenodwyer4865]

Do a video on osgood schlatter. Its ruining my running career.

[@kovasm.6088]

What my doctor said to me about it, is to do bodyweight squats and wall sits (decide sets and reps yourself, depending on the severity of your situation), Osgood-Schlatter happens because other muscles in your leg are not capable of supporting the knee joint. And you probably have a bump in your knee, and it hurts a little above the bump. That's the tibia (I think) and it hurts because of the reasons I wrote. Gradually it gets better and the bump reduces, although getting completely back to normal is not guaranteed. Hope this helps.

[@YarnezZ]

I experience this at 15 and now I’m 16 its starting to stun my growth but thank you ❤️

[@Nah-iv4hw]

Dude there is no way patella tendonitis will stunt your growth chill dude

[@YarnezZ]

@@Nah-iv4hw my hips were a bit missed up of course I still grew but I feel like I could of grown more

[@arseni.s1595]

Hey man did you manage to heal it? I am 16 and have had it for over 3 months. I need all the help I can get.

[@YarnezZ]

@@arseni.s1595 you’ll be okay👍 my leg is better now

[@arseni.s1595]

@@YarnezZ what did you do to heal it?

[@midingmolu]

When should we do a tendon strength

[@raymondpagtalunan2139]

How about the capsule collagen if the powder one is not available Is that enough to have 1 together with vit. C. 1 hr Before the execise

[@darius_productions03]

This vid was for me 😂 thxs

[@shisui5868]

I have patella tendinitis for about 2 years now and it doesnt want to go away... I was going to a lot of phisical therapies and i even got plasma injected in my knees but nothing helped, and know they speak about surgery..what should i do? isometrics? what can help me?

[@seancarter5828]

Gelatin supplements? How about making a broth with lots of oxtail or poultry feet?

[@teniolaoladeji6969]

What are you meant to be doing within the hour of consumption of vitamin c and gelatin/supplement?

[@dragoninwinter]

🤔 Interesting.

[@Swayoblivion]

What gelatin would y’all recommend

[@williamhakim1758]

Can you eat those gelatin and vitamin before normal leg workout session?

[@ivanshkorupeev8561]

Should I warm up before Spanish Squat Isometric

[@mahesaalam5288]

guys if i do the goblet squat for the isometrics exercise, do I hold the squat position or do i go up and down still?

[@dontreach9431]

Should I do the isometric holds before the main workout or at another time?

[@cannonsmith157]

yeah a good lil warmup and it decreases pain so thats what i do

[@hehey8596]

What's the best way to recover from plantar fasciitis?

[@darealsgf468]

start icing your knees every time your done playing basketball

[@huubaxmonsterhunterforever7448]

Should we warm up before tendon session

[@cannonsmith157]

oh yeah

[@brianfleming1310]

Does all Collagen Powder have Gelatin in it? Can you recommend a good brand?

[@blj310]

seamoss

[@danilorosales9154]

I have found that must of the videos about this topic are less useful and more "bla,bla and more bla", BUT and I must say BUT your video is reach in useful and important information that WE CAN REALLY USE, for that, thank you, yea a lot of thanks!!!!!!!!!!!!!

[@raycyst1324]

Hey Paul any info on if it’s possible to train, gain, and maintain vertical jump in older athletes in their 30’s and 40’s?

[@trentanderson8730]

Following

[@kumamonkumamoto3844]

i am approching 40 and i never jumped higher in my life before

[@kumamonkumamoto3844]

@@popcornto6032 trying out pretty much everything possible, sad part is that most info and "facts" that floats around in th athletic community is complete crap, over the years i gathered what really works, at least for me, right nutrition, training methods and rest, what PJFP is publishing is all good stuff that will help, real facts. i also posted some thoughts under your other comment ;)

[@inokerogoyawa]

popcornto : Strengthen your leg muscles and core ( the whole trunk)....One thing I recommend since you’re still young...Make sure you stretch REALLY well even if you don’t feel like you need it(at least twice a day...Both dynamic & static)Also take care of your joints and work on joint mobility(especially hips, knees and ankles) and your tendons like this video talks about...Also watch what you eat and take recovery SERIOUS...I’m in my 30’s now and when I was your age I could jump out the gym but I wasn’t introduced to this type of RIGHT information like y’all have now, and I feel it every morning 😂 Hope the best for you man !!

[@Maledeto]

Paul, if i have 2 workout (basketball and vert) daily should i take the supplement before both?

[@TheChexMix]

Arthur Salazar take it an hour before a separate session for the tendon

[@seangegete7290]

Arthur Salazar Paul actually talked about this in a video. He was saying something like this: the science at the moment is backing up this hour before a tendon workout. But he basically said “why not?” There’s not going to be harm done in taking the supplement before both workouts.

[@ThaCPU]

@@seangegete7290 although do be careful because I did some research and there may be evidence that large amounts of gelatine like 15g (specifically 10g and up) could possibly have some negative health effects upon six months of daily usage, I workout almost every day although my leg sessions are only three times per week, If you’re looking to maximize on taking gelatine, I suggest taking the 15g on days you workout on your legs, as well as doing some good shoulder mobility exercises on those days for shoulder joint health as well, as knees along with shoulders are two of the most important things to play sports, Performance wise, some work on Achilles would also be great. If you caught it at the beginning of the video he mentions doing jump rope. Maybe add this in in between your sets of a not so tiring exercise, on the same day you take the supplements

[@ezzthegreat3173]

How much collagen do u take? One scoop?

[@karigrandii]

Here is the study with full program and science: journals.humankinetics.com/view/journals/ijsnem/29/4/article-p453.xml

[@an7d7y]

Should I also take before basketball training?

[@cryptogymbro]

I'm pretty sure definitely.

[@sefla0584]

Is it safe to take everyday? The beef gelatin and vitamin c combo?

[@Haidderispro]

Would multivitamin gummies work? I take them every day I could just start taking them before exercise

[@justinko14]

Does it also apply to shin splints? Cause i've been trying all kinds of treatment and they just keep coming back everytime i play basketball

[@DNLSTR13]

will an isometric hold have the same effects as a wall sit?

[@TR-ju5re]

A wall sit is an isometric