The Truth About Mobility in Sports (How to Actually Play Lower)

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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.

[@elitesmartathletes]

“Weight room strength is not fast strength” I defo needed to be reminded of this 💎

[@TheBongeSpob]

Which is why cash nasty will never be a Hooper

[@richardliuzzo2402]

Unless you're performing the Olympic lifts in the weight room.

[@neospiderman2165]

@@TheBongeSpob and why I say tre from kick genius was more dangerous and shifty before getting into that typical bodybuilding mindset look at past reviews he was shifty as f Injuries happen but man

[@ChunkypigPlayzMC]

@@richardliuzzo2402 no lol

[@mireaaa]

@@ChunkypigPlayzMC I seen a 5'5" guy dunk and all did was Olympic lifts.

[@toxicbullets10]

Wow, this really opened my eyes to what my problems are, im strong but and very flexible. Have agreat squat but i can just feel my body unable to do dramatic changes in direction and deep agile movements at high speed like you've described. This made a lot of sense to me

[@yoolhomie2566]

"No amount of flexibility, mobility or slow strength is going to protect you down in those low positions when fast forced is required" Needed this!!!!

[@jonathansmith4888]

I am 6’5 220. Last summer my first year playing Pro, I altered how I trained. Actual game like movements, iso-metrics. Got creative. He is telling the truth. Resistance bands, stretch ladder, Invest in them.

[@thebestthingthatneverhappe6729]

my movement on court is a lot harder at 215 then it was at 190 lbs lol... Im getting really strong, time to transition to producing force quickly... been tough I've dealt with patellar and Achilles tendonopathy on and off over 15 years 🥴

[@ivansevo427]

If you are not a pro I think you should focus on health and being pain free first and than train for explosive power, you don t want to f... Up your knees or tear Achilles dude

[@Wavyscarz]

@@ivansevo427 diet is more important when it comes to protecting your body, exercise is more important when it comes to actually making your body strong and flexible

[@jjhbball]

It happened to me, I stopped playing basketball, but started lifting heavy and doing lots of yoga/mobility. But if I went I play after a long spell away from the court, i felt wobbly and beat up. Specificity matters.

[@rightybricks1582]

Fans of kneesovertoesguy need to listen to your case. They're obsessed with those cute, invented flexibility exercises.

[@divyansh6574]

@@rightybricks1582 well he brought a lot of people the starting steps now it's also upto them to use knowledge

[@blackout2430]

That’s your problem you stopped playing basketball. Should’ve never stopped. Don’t know why you wouldn’t lift and do yoga with Basketball? I never stopped playing and Yoga and all the knees over toes stuff has greatly benefited my game. I agree with Paul, but I think he’s kidding himself if he thinks range of motion doesn’t matter. It’s definitely mattered in my case. But I love to implement his stuff anyways which is why I don’t miss a single thing he drops because it’s all very useful. Especially on vertical I think he’s the best. Wanna try one of the programs soon

[@JL-fx2cd]

As a scientist... I enjoy your obsession with the science of human physiology...

[@EvolveNowYoga]

Best podcast on sport performance out there! I learned a lot from you over the last couple of years!🙏

[@mikel9443]

This is a gem! 🙏🏽🙏🏽

[@Kodreanu23]

What a fantastic piece. I knew you had to be strong through the movement to have stability, but I haven't thought about fast strength. Great video. Thanks!

[@NathanaelMorton]

Unreal video 🔥🔥 appreciate you Paul 🦑

[@drsaintdc]

Appreciate you being adamant about this. Just do what you say in the "crazy explosive" series.

[@benjaminbuor7489]

That was insightful, thank you.

[@yomomshouse100]

i think the best thing you can get through weight training is the low back and hip/hip hinge strengthening. Worked for curry, but ya what your talking about makes a lot of sense. Gonna dial back the weight lifting and up the game like situation training.

[@jmil021]

Love your channel, love your info! Really some of the best info ive sen on youtube. Thanks for putting everything out there. I would say that at the highest levels of powerlifting, ive seen some very high jumpers as well as a ton of explosive and dynamic strength. I so much appreciate how you explain that it is measured in “time”. So many coaches miss that. We do a lot of focused dynamic work (force production focus) in season where athletes are able to perform well and hang on to at least 90% of their max strength levels. We train athletes with a lot of the same movements we would use with powerlifters (though still differences in terms of supplemental and accessory exercise selection, volume and intensity). We also focus a lot on the posterior. To be fair its certainly not apples to apples in terms of basketball, as most of the people we train are jiu jitsu athletes these days, but this is a super interesting conversation! Again, thank you for all the info you put out! Your channel is phenomenal! Love coming here and learning something new! 🙏

[@remarcdacera6272]

love thiss!!

[@divyansh6574]

Paul spitting facts 💯💯💯💯

[@ousmanediakhaby8339]

Interesting content, it would help to always have some short clips of the exercises you're talking about, the rest is perfect

[@theheat808]

Awesome take. If more athletes took your advice on this video I'd bet we would see a lot less injuries for sure.

[@JRGT9]

You out here saving likes man. Between you, Ben Patrick, and the Bare foot runner, my life has improved greatly

[@MohamedAshraf-fw1dc]

Gems, PURE gems

[@paucanal]

good video

[@hockeyhacks2.0]

I would agree that yes, no amount of slow strength on eccentrics of the over-basic bench-squat-deadlift formula would not help. I would encourage you to look at a slowly increasing number of people who can deep squat dunk, then do the front splits on both sides, then jump up grabbing rim again; all as a result of training. It may not be in-game pressure/forces, but there’s something to it.

[@Maalthe1]

I need a workout for this

[@richardliuzzo2402]

Keep it simple. Jump Squats and Olympic Lifts will make you more explosive. Focus on increasing your strength on those lifts over time. You're welcome.

[@ancellery6430]

but is increasing the "slow" 0.8 second strength best for a beginner? I feel that if a beginner just started becoming very explosive their tendons would not be able to handle it.

[@thebestthingthatneverhappe6729]

its a great starting point, progress to faster speeds over time on and off the court

[@isojam7542]

can we get a workout for this ?

[@nexgenvirtual3328]

lets talk about aquatic plyometric and power programs. How can we translate producing power in under .4 seconds while reducing risk of acute injury?

[@BasketballIsAnObsession]

French Hooper... So fast strenght is better that anything to lower position ?

[@Swoledier]

Should I focus on dead stop exercises to be explosive? Like focusing on contraction? Like what you said sitting then going to jump

[@toxicbullets10]

Would it make sense to put on like a weighted vest and try deep fast agility withing the 0.4 second time frame to kind of specifically train and overload in this area 🤔

[@ancellery6430]

this workout really helped me with getting into those deep angles and producing power (superset 4-5 times) : 3-4 reps heavy single leg squat (go to quarter/half range of motion and explode out as hard as possible), 4-6 weighted jumps(45 lbs ish), 8-10 depth jumps/other unweighted plyometrics. Really the formula is heavy but explosive(0.5 contact time), weighted plyometric(0.4 contact time), unweighted plyometric(0.3 contact time)

[@kylereynoldsFightStroke]

doesn't Overspeed eccentrics combat many of the problems you are talking about, especially to a low box squat?

[@yali7252]

can DC help me build fast strength?

[@lindab6650]

Your lesson in 2 words: Sport.Specificity Educate the masses sir Kudos to you for straight talk

[@supune]

is it a manner of falling and catching yourself back into a position that you could fly to another place quickly?

[@ThoNguyen-ly6ek]

Can you teach us how to tab into Speed Force next🙏🏽

[@orlandogonzalez-febres9525]

THANK Y😇U AGAIN!! 😇😇😇😇😇😇😂

[@onejumpman9477]

100% All the bones in the body like to be like rocks and balls with a rod, the best shape to redirect force with speed, not prolong the resistance. Longer = more time to break and end up out of the optimal position to make use of being weightlessness.

[@flannerynathan765]

You shouldn’t use genetic freaks to explain force production capabilities. Just wanted to throw that out there. But I do understand where you are coming from.

[@sumlight13]

True.

[@pamion2805]

Good point

[@cryptogymbro]

genius 🍗🦖

[@sundevil6129]

Ok…completely understand, and respect what you’re saying. I have a question though, if I’m NOT a guard, and I have another big posting up on me, I’m posting on him, or simply defending the paint. Think of how much force is being applied directly…so, why would I NOT want to increase my strength to weight ratio??? I’m not saying to look like Ronnie Coleman. But, myself and guys I’ve worked with have had to add mass to survive. Basketball is a contact sport. Find what ratios work best for you. If that means stepping back for a meso or two and increasing size and strength? Then 🤷🏻‍♂️ I Respect what you do, Paul🙏🏽

[@thebestthingthatneverhappe6729]

he had a video for a cable exercise that is ideal for post defenders idk if u saw it yet its really good

[@thebestthingthatneverhappe6729]

I'm only 6 foot weighed 170 lbs in high school but had to play a fair amount of post defense on guys bigger and taller

[@karatechap555]

no lies told in this video

[@Inferno77777]

3:58 you can't really compare to them but the rest of the video was good

[@CFLS95]

🎖

[@orlandogonzalez-febres9525]

Hey, my friend, you’ve given me so much in so little time; I think I have something to give back_ I believe that 55,000th of a second is the ability to touch surface with your toes first_ Now, hear me out, this is my logic; if you’re falling, you never land flat handed, your fingers touch ground first, when we’re children we learn innately for the most part, to run and land on our toes first. Like when we jump in the water we never go at it flat footed. We lose that sense of innate logic to growing up and misconceptions, bad habits, and just flat out laziness. I think a good strong exercise would be to land toes first in a pool, and get those innate reactions back “on-line” followed with some barefoot Maasai style jumps with an emphasis on landing toes first, specifically the Big TOE, BUNYAN, then HEEL, AND BACK UP THE SAME MANNER!! 😇😇😇😇😇😇😇

[@RaymondReise]

I stumble on this video like a junior entering a seniors class, Did not understand shit.

[@0trashx617]

6:05

[@rightybricks1582]

Ben Patrick getting schooled in this 11 minute video! What if Ben has a dirty secret? Like what if he secretly consumes every PJF video and presses the like button? hihihi.

[@OneGam3rHD]

How is he getting schooled? If anything, what Ben is saying is being reinforced here...

[@rightybricks1582]

@@OneGam3rHD Dude, do you watch Ben Patrick?? All he preaches are slow strenth training and extreme flexibility! He doesn't have enough know-how when it comes to actually producing elite explosive athletes. That's why NBA players work with Paul because he actually gets them RESULTS

[@OneGam3rHD]

@@rightybricks1582 lmao... You're trippin dude. Ben's stuff is to get you to a point where you can do PJ's stuff without pain. THey go hand in hand. If you can't see that you're just naive lil bro.

[@LucasRovani]

Training deep range of motion doesn’t help protect low positions? I see what you mean about speed but there’s no truth there

[@KingKobra49]

Trusting GOD's plan isn't always easy. Doubt, fear and insecurities can fill our minds. But we have to remind ourselves that our GOD is an Awesome GOD. HE's the only one who knows our future and HE's in control.!!!!

[@yomomshouse100]

trust god yeah but you gotta remember its your choice to seek truth and understanding so you can put in the right work.

[@collegepennsylvania837]

“He was despised and rejected- a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way. He was despised, and we did not care. Yet it was our weaknesses he carried; it was our sorrows that weighed him down. And we thought his troubles were a punishment from God, a punishment for his own sins! But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all. He was oppressed and treated harshly, yet he never said a word. He was led like a lamb to the slaughter. And as a sheep is silent before the shearers, he did not open his mouth. Unjustly condemned, he was led away. No one cared that he died without descendants, that his life was cut short in midstream. But he was struck down for the rebellion of my people. He had done no wrong and had never deceived anyone. But he was buried like a criminal; he was put in a rich man’s grave. But it was the Lord’s good plan to crush him and cause him grief. Yet when his life is made an offering for sin, he will have many descendants. He will enjoy a long life, and the Lord’s good plan will prosper in his hands. When he sees all that is accomplished by his anguish, he will be satisfied. And because of his experience, my righteous servant will make it possible for many to be counted righteous, for he will bear all their sins. I will give him the honors of a victorious soldier, because he exposed himself to death. He was counted among the rebels. He bore the sins of many and interceded for rebels.” ‭‭Isaiah‬ ‭53:3-12‬ ‭NLT‬‬ "For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life." John 3:16 God loves you so much and showed that by sending His Son to die for us so that we may inherit eternal life. We deserve hell but He gave us heaven through faith in Jesus. He took the punishment we deserved and by putting our faith in Him we can be saved. The Key To Eternal Life: kzbin.info/www/bejne/q4vHp2CKqc6Aock For evidence for Christianity check out kzbin.info and kzbin.info because if Jesus really rose from the dead it is the most important fact ever! God bless y’all!

[@chriss6971]

All the training types work together imo, you need strength/mobility before you can do plyometrics.

[@BMB1105]

Are you saying strength training for a period of time before starting plyos is beneficial? I would like to hear your thoughts on that

[@chriss6971]

@@BMB1105 tore my hamstring off the hip and had to start from zero really. So I had to develop mobility/strength first before I could do plyometrics safely and reap good benefits from them.

[@manmy016]

Here here, all dem cats in the gym think they fit

[@jadonneuhoff6184]

Do you know for a fact that Michael has a genetic advantage or it’s a guessing game. Michael Jordan was cut from his highschool basketball team. Wasn’t he?

[@kintur3018]

Hermosa eleccion 6😍 HOTBABY.Uno de mejor siempre en mi corazónx mañas no se la.🌹🤩💜 Son unos de los mejores conciertos.