1 Leg Bounce Exercise Progressions

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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.

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13 мар 2021

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Комментарии : 266

@felixwhisky7177 3 года назад

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

@pjfperformance 3 года назад

Thanks big time!!! Love to hear it 🙏

@yungmaha1478 3 года назад

Do you have a full workout schedule ?😄

@danbrown1344 3 года назад

@@yungmaha1478 Buy the program on the PJF website

@felixpeschmann8832 3 года назад

@@yungmaha1478 Paul has 😂

@AdeMed_ 3 года назад

i love this kind of content

@pjfperformance 3 года назад

Glad we could help 🙏

@flyingdutchmen1163 3 года назад

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

@domainmusicandgaming 2 года назад

We all do!

@silentgrindperformance6918 3 года назад

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 3 года назад

Yessir! Appreciate the support!

@masomoneylive 3 года назад

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 3 года назад

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

@williamvest2365 3 года назад

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

@pjfperformance 3 года назад

Thank you!! Appreciate the support!

@jiridragoun5959 3 года назад

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.

@elijaheade438 3 года назад

Thanks Paul, I needed this! 🙌🏼

@pjfperformance 3 года назад

Let’s get to it !

@thortries7479 3 года назад

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 3 года назад

Going to make a video on this soon hopefully!

@MikaHD 3 года назад

@@pjfperformance yh that would be really helpful

@DCHeat Год назад

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

@bernardoazevedo689 3 года назад

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

@pjfperformance 3 года назад

Soak it up ! 🦑

@houstonilagan565 3 года назад

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 3 года назад

Stay tuned; you can also check this out for a few exercises- ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4K9tJ3Ht6So.html

@miketsak2104 3 года назад

So great, intelligent progressions!!! ☺️👌

@pjfperformance 3 года назад

Thanks! Appreciate the support, Mike!

@Checkyoursixty 3 года назад

need more stuff like this. huge

@jermainewright5637 3 года назад

Love your content brother, spore you!

@pjfperformance 3 года назад

🙏🙏

@KingDavidTBE 3 года назад

This was an excellent video!

@pjfperformance 3 года назад

🙌🙌

@cryptogymbro 3 года назад

Pro as always 💪❤️ We believe in this guy😇

@pjfperformance 3 года назад

Yessir! Thanks for the support!!

@sunminkim299 Месяц назад

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.

@de_lontekk8019 3 года назад

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

@pjfperformance 3 года назад

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

@paulgeorge9401 3 года назад

The goat uploadeddddddd

@pjfperformance 3 года назад

🙏🙏🙏

@paulgeorge9401 3 года назад

@@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 3 года назад

@@paulgeorge9401 low load --> high load

@g5sportsscience882 3 года назад

Great stuff! @pfjperformance

@JP30239 2 года назад

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

@jasonpatio8338 3 года назад

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

@OneUpBasketball 3 года назад

Attention to details!

@Laaction 6 месяцев назад

Dope!

@bennysenpai6091 3 года назад

Thanks bro

@mykulpierce 3 года назад

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 3 года назад

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

@gangsterop_valorant 3 года назад

This video made me subscribe to your channel 🔥

@pjfperformance 3 года назад

Thanks for subscribing! Appreciate you!

@andresposada7064 3 года назад

Thanks Paul💪🏐🏀

@pjfperformance 3 года назад

Thank you for tuning in!!

@gkitersos 3 года назад

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

@pjfperformance 3 года назад

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.

@coachkrisbland 3 года назад

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 3 года назад

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

@bastawa 3 года назад

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

@pjfperformance 3 года назад

Love to see it!

@Men4Yesus 3 года назад

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

@pjfperformance 3 года назад

🙏🙏

@odp94aaa 3 года назад

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.

@eliothiam6446 3 года назад

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 3 года назад

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

@frod5830 3 года назад

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

@quentinschneider6110 3 года назад

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

@frod5830 3 года назад

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

@quentinschneider6110 3 года назад

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

@umangmehta9155 3 года назад

Babe wake up pjf just uploaded

@pjfperformance 3 года назад

🤣🤣

@what_the_fred337 3 года назад

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

@aroldibrahimcanapi6364 2 года назад

Proud of you bro Keep.it up

@KirkEspelandRDN 3 года назад

dropping KNOWLEDGEEEEEEE

@pjfperformance 3 года назад

yessssirrrr!!

@stathispavlidis3392 3 года назад

we need tha house tour 🤣

@pjfperformance 3 года назад

stay tuned!

@dashingdreww1185 3 года назад

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

@pjfperformance 3 года назад

💯💯

@jasonsiu1441 3 года назад

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

@ball1slife107 3 года назад

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 3 года назад

Coming soon!

@DavidFitnessChannel1 3 года назад

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.

@ashishnagar1376 11 месяцев назад

Reverse elevated is good for sprinters what I understood

@frod5830 3 года назад

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 3 года назад

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

@frod5830 3 года назад

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

@matthewp785 3 года назад

@@frod5830 how’s it going now bro?

@frod5830 3 года назад

@@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 3 года назад

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

@yonghuror1730 3 года назад

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

@antoniocaze61 3 года назад

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

@pjfperformance 3 года назад

We got some great content lined up! Stay tuned!

@antoniocaze61 3 года назад

@@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 3 года назад

@@antoniocaze61 😂💯

@klarenxeblood9615 2 года назад

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

@reyorbci3398 3 года назад

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

@pjfperformance 3 года назад

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 3 года назад

@@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

@gkitersos 3 года назад

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

@pjfperformance 3 года назад

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

@Carlos-rp2wz 3 года назад

Fresh off the couch is a lifestyle

@WilliamGone 3 года назад

Makes sense

@pjfperformance 3 года назад

🙏🙏

@Atomicmarin 3 года назад

How do I implement this in VCelite?

@klikovsky2502 2 года назад

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

@alexispbatis Год назад

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

@FernandoReyesL 2 года назад

4:16 pure wisdom

@rayanimations9577 3 года назад

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 3 года назад

It's best to prepare for all situations!!

@jaxson3238 Год назад

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

@minni1094 7 месяцев назад

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

@vkm1755 3 года назад

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?

@goomba7543 3 года назад

YESSIRSKI!! YOU KNOW WHO I AM!

@pjfperformance 3 года назад

🙏🙏

@TheEncouragementKid 2 года назад

"Fresh off the couch" xD

@ppanda2974 3 года назад

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 3 года назад

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!

@etw7957 3 года назад

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 3 года назад

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

@georgepnf8596 3 года назад

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 3 года назад

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!

@saucykb4758 2 года назад

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

@cornelius8124 3 года назад

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 3 года назад

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

@cornelius8124 3 года назад

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

@vinuzo9548 3 года назад

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

@nbamixes6725 3 года назад

How can I become basketball strong?

@bradywillard 3 года назад

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

@pjfperformance 3 года назад

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.

@MikaHD 3 года назад

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 3 года назад

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

@user-jv3pw4mh8m 3 года назад

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

@pjfperformance 3 года назад

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

@zakaryperrin7126 3 года назад

Are you doing a podcast about orthotics and basketball?

@pjfperformance 3 года назад

It will be covered in the next podcast!

@zakaryperrin7126 3 года назад

Can’t wait!

@callathers7805 3 года назад

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

@pjfperformance 3 года назад

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

@praneethkadagi2528 3 года назад

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

@pjfperformance 3 года назад

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.

@watchwhereyourgoingyoufool4479 3 года назад

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 3 года назад

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

@eddiecase1976 Год назад

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

@yekolabasketball2230 3 года назад

Hi, how to get your jump PROGRAM?

@nazodertavitian3309 3 года назад

Fam these are REAL TUFF🐰🐰🦑🦑

@pjfperformance 3 года назад

Glad you like it 🙏

@nazodertavitian3309 3 года назад

Everytime 🤞🏽💕

@SaDaBBALL 3 года назад

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

@pjfperformance 3 года назад

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.

@gilboimesh3583 3 года назад

What if I only have one dumbbell?

@ziggyai 5 месяцев назад

Recommended dumbbell weight? (I am 80kg)

@nicholaspapa6348 3 года назад

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

@pjfperformance 3 года назад

Isometrics are king

@enjoy3923 3 года назад

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 3 года назад

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

@markopetrovikk 3 года назад

How many reps should i do?

@armaanpandher6683 3 года назад

Can u do something on shin pain ??

@pjfperformance 3 года назад

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

@florianv.a9913 3 года назад

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 3 года назад

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.

@BecomingThe... 3 года назад

Do you have any tips for people who can dunk but not consistently do it Like i just started dunking not to long ago but i cant get any higher of a jump, i can bearly dunk and my vertical isnt going up much

@pjfperformance 3 года назад

It could be due to different factors- programming, fatigue, or mechanics!

@theincrediblesuperman 3 года назад

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

@pjfperformance 3 года назад

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

@oskarblieschke5183 2 года назад

Waiting for Nick Garret

@connorwise3016 3 года назад

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

@pjfperformance 3 года назад

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

@goatbeats6500 Год назад

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

@Hooperphil34 5 месяцев назад

Do I do both feet for these exerscises

@jimdozzle4330 Год назад

How many reps?

@bupi. 3 года назад

Do the lunge jumps substitute for explosive step ups?

@pjfperformance 3 года назад

Yes similar exercise! Both options provide different benefits.

@pat1990freestyle 3 года назад

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

@pjfperformance 3 года назад

Unfortunately we can’t do PayPal.

@markmunro4530 3 года назад

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 3 года назад

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 3 года назад

@@pjfperformance thanks a lot coach! I appreciate it

@stathispavlidis3392 3 года назад

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

@pjfperformance 3 года назад

Not necessarily! Dosage and intensity depend on your intent!

@rickyciccia3336 3 года назад

Can u please do the same woth two foot bounce?

@pjfperformance 3 года назад

Stay tuned!!! 🙏🙏

@iamwill1182 3 года назад

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

@pjfperformance 3 года назад

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

@Archeh 3 года назад

Should I add these into VC body weight or just stick to it as is?

@pjfperformance 3 года назад

Stick to it as is

@Chavanun555 3 года назад

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

@Chavanun555 3 года назад

@Chris Williams lol

@mickmerzon_music Год назад

3x6 for the plyos?

@conorw1989 3 года назад

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 3 года назад

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 3 года назад

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