No More Sprained Ankles! These Foot/Ankle Drills Will Decrease Injury Risk!

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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.

Опубликовано:

3 окт 2024

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Комментарии : 166

@elitesmartathletes 3 года назад

So we getting The Ankle Code too 🤝

@timr8456 Год назад

Durability Code is basically ankle knee hip code

@elitesmartathletes Год назад

@@timr8456 yeah I’ve done it (and reviewed it on my channel). I commented this before he dropped DC

@Jay-uz1gx 3 года назад

"All of you are gonna fail that" So motivational

@toriferry2101 2 года назад

🤣🤣😭

@Besto303 8 месяцев назад

That's actually the type of things that motivate me.

@keisi1574 7 месяцев назад

@@Besto303Ed Zachary

@ThugLife_Ninja 3 года назад

I needed this so badly, have ankle issues so your saving my ankles much love 🙏🏿🙏🏿🙏🏿

@johnlozauskas778 2 года назад

Well said. I used to play full court basketball and I would get ankle sprains or blow my calves out. I think this simple yet hard exercises will help with my return.

@stepbro6026 7 месяцев назад

@@johnlozauskas778 did it help?

@marcuslundmark6190 3 года назад

Can u do a “best upper body exercises for basketball” (with and without weights) vid?

@evanbrodtmann5761 3 года назад

It’s in his programs

@rometlempu4839 3 года назад

Have you found an answer to this?

@yomomshouse100 2 года назад

@@rometlempu4839 medicine ball throws and probably a olympic snatch, or a dumbell snatch. Year late but w.e

@fredrickode6913 3 года назад

Best trainer in the world!

@giacomozanetti2077 3 года назад

By far the most obsessed in a positive way i mean out in there even bret contreras

@RealMadrid-yz2rn 3 года назад

By far

@me-hoi3328 3 года назад

PJF and Overtime are my favs

@LebronDemarDerozan 3 года назад

Don’t forget abt Devin in the lab tho

@jb8785 3 года назад

@@LebronDemarDerozan Dev’s not a strength coach

@brys1523 3 года назад

Your breaking barriers, if there is ppl with 60 inch verts in 20 years ima tell my kids you’re the reason why

@PoopsieSquirtle 27 дней назад

Man this looks potent, love to see a workout that gets me this excited to try.

@kiwi4502 2 года назад

Badly sprained my ankle to the point where no one believed it wasn’t broken at the beginning of the pandemic. And I’ve sprained it 4 more times since then somewhat more minor but still its been sooooo rough. THANK YOU! I will try this immediately

@stepbro6026 7 месяцев назад

have you seen results? if yes did you use anything else?

@nat_cross 3 года назад

Awesome at level IV. These are great exercises. I've had so many ankle sprains in my life I've lost count but I've always worked very hard to gain the mobility and strength back. My goal is in two months to be able to do the eyeshot with ankle elevated.

@deseanmann9135 3 года назад

Perfect vid! I literally sprained my ankle two days ago!! I would like to see more information scoring workouts or maybe that can be a program that you make.

@seanposey6163 15 дней назад

I got to turning head side to side, but eyes closed was maybe 15 seconds in max. That was insane! great video

@Makinenaarre 3 года назад

I like that your vids are like straight to the point, no bs, here is the answer

@Andrew-is6hp 3 года назад

I am a PT student and had a rotation focused on balance and ambultion, mostly in the neuro area but we applied the same systems. The best way would to use all three components separate first (head movement, different surface, ec) and then you combine them. But if you cant do level 1, you still would practice level 2 and 3. While they are all balance, they challenge diffent systems. So it is important to have variation

@stevenmckelvey4210 2 месяца назад

Great lesson!

@silenthero6791 3 года назад

Literally sprained my ankle yesterday.

@paulbreuer2120 3 года назад

Came here from the IG story I started at Level.1 and right now I‘m stuck at Level.4

@louis_7118 3 года назад

Yes sir I'm part of the 1%😂 Thanks for the exercices!!

@vitorrafaelmorandini2338 3 года назад

PJ, the last video about jumpers knee. OMG, thank yoU!

@asherblechman3426 3 года назад

can you make a video about Achilles injury prevention?

@the.addictioncounselor 3 года назад

Literally 2 weeks away from finishing vert code and I got a grade 3 ankle sprain. That happened in early October and I just now getting back into increased activity. We could sure use a full “ankle code” Paul! These ankles will be the death of my hooping career 😭

@toriferry2101 2 года назад

I swear!😭😭😩

@thintellect6103 2 года назад

how was ur vert code elite progress

@the.addictioncounselor 2 года назад

@@thintellect6103 solid. Made a ton of progress in my vertical and my stamina on the court increased a ton as well

@danishmunir9227 3 года назад

Sprained mine 2 months ago it still hurts . Your the best

@yazmut 2 года назад

straight to the point with lots of info, thank you sir!

@yashjumper Год назад

thank you so much sir you help me too much and always great full to you

@uchizimwale8510 3 года назад

I manage 1 to 3 buh when I raised up my heel that's when there was a big challenge will work on it thanks a lot Coach !!!!

@thomaslodoiska8455 3 года назад

Well said, people want to try much more advanced stuff without doing basics first

@Balla-ph2rd 3 года назад

Word

@yasuotop1348 3 года назад

SOOOOOOOOOOOOOOOOO Helpful! Thank you so much man! I've had so many ankle sprains in the past and it just feels soo bad when it happens and you're like "NOT AGAIN...". THANK YOU!

@gilboimesh3583 2 года назад

Same man i sprained the same ankle twice this year 😢

@yasuotop1348 2 года назад

@@gilboimesh3583 Stay Strong man! ❤️💪🏼 And when you are ready train the ankles so it doesn’t happen again

@gilboimesh3583 2 года назад

@@yasuotop1348 tysm you too bro 🙏💪💪

@jhondellandal560 8 месяцев назад

I thought closing the eyes was insignificant until I tried it myself. Boy, was I humbled. Never knew that having my eyes closed affected my balance to the point that I couldn't keep my stance straight. 😂 More power to what you do, man.

@KaiMaiBrei 2 года назад

You’re awesome giving me such good advice on my journey to a basketball pro thanks so much!

@nolimitrrob 3 года назад

seeing this right after my sprain

@KeerthanaTummala 7 месяцев назад

So doing these excercises prevent future ankle sprains in a person having history of ankle sprain?

@Talaskabomb 3 года назад

Awesome, skateboarding needs this. ;^)

@fiizz9884 3 года назад

You are literally saving my life Ty very much🙏😁

@baller8184 3 года назад

thanks

@arqumabdullah2462 3 года назад

a "no more aching lower back pain" video would be really appreciated. thanks in advance1

@1ChristopherCampbell 3 года назад

Posture and hip mobility

@benmorrison2285 3 года назад

This one may help ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-D2BX3kgSuFk.html

@seanlacey7993 2 года назад

It takes humility to start doing these.

@mmmmmmm81622 Год назад

Not really lmao. i know multiple people that are egotistical in basketball and dont strive to improve because they’re embarrassed, but they aren’t afraid to fail these types of exercises

@17thwonder 3 года назад

train the body like you would the mind...hence the eye closing which is very effective

@drawittsega3977 3 года назад

Simple and explained well👍👍👍

@0_0oweee4 2 года назад

U guys doing this with yor eyes close is just crazy i was shocked when i heard level 4

@chrismatthews1762 3 года назад

Love the free advice!!!

@Glime7879 3 года назад

Love it! Adding this for the players I train.

@viktorbabaian457 3 года назад

Could you make a video about stretching? What should we do an what should not

@TheGardeinator Год назад

quick and easy, nice

@yingying-pw2cg 3 года назад

hey Paul what's your option for the kneesovertoes guy?

@ehsannazari262 3 года назад

Great information here

@orangefootballnetwork 3 года назад

good material! need more content like this. there are not enough injury specific videos for soccer players

@garymartin23 3 года назад

This the one I’ve been waiting for 👍🏼

@amirseifert7470 3 года назад

Thanks boss

@Fsdl834 4 месяца назад

How often per week would you recommend exercises like this for the ankle? And would you do it as an extra training session or just add it to my workout as a warmup?

@Gswaggin100 3 года назад

Thanks for the great knowledge and consistent content....I look forward to all your videos

@alvinmariteragi9349 2 года назад

Low hanging fruit! Luv it

@adammastela6921 3 года назад

Can you make video about heal to butt jumping and how to learn it?

@mohammed_wafi 6 месяцев назад

Him doubting the viewers made me try it right away lmaooo, lvl 3 wasn't hard, but the next ones were

@body.m.altahlawy5123 3 года назад

Thank you pro 🤩🙏❤️

@zion7276 3 года назад

Can you explain how to get rid of foot pain? please

@tmuse9510 3 года назад

Cuz been a real one

@SeanVeden 4 месяца назад

This is huge. Zero equipment training is so important to start with and saves $$$

@deniszarubin6021 3 года назад

I think on a bosu ball ankles are not that much involved, it is more body and knee work on there (soft surface, feet position not not giving instant adjustment on balance).

@rubencvc8191 3 года назад

Keep em coming 🔥

@user-nc1mk3wz7q 2 года назад

Does stretching it help ?

@liammartin9618 3 года назад

Could you make the next video about how you can cure knee pain, thx

@Youtubexksbeudba 2 года назад

Let me tell all of you this, single leg rdl with progression, took my balance and ankle strenght to an elite level

@joshuareback4311 3 года назад

Are these progressions good for recovering from an ankle sprain?

@MacLaw3084 3 года назад

yes if you use it correctly. also get some therabands and rebuild strength in all directions when pain level allows you.

@haydendavis4429 3 года назад

Step three is very interesting as trauma/depression/ADHD can all cause lack of balance while closing your eyes

@folodanVirus 3 года назад

Yesss this is awesome got it all down in like 10 mins tho

@jonathanhofer7536 3 года назад

Love ur content

@LucasMabel-d6v 10 дней назад

Hermann Course

@jonasd.4423 Год назад

Does the standing foot has to be straight or is it alright to bend it?

@ralphilagan8832 7 месяцев назад

CAN YOU MAKE A VID ABOUT FHL SPRAIN AND HOW CAN I PRGORESS DIS? I BEEN IN PT IN 3WEEKS BUT STILL I CANT RUN

@iwoek2163 3 года назад

how often should i train my ankle to not over do it?

@andrewrentuaya9510 2 года назад

I tried doing the closed eyed variation.. i feel like im tilting..my equilibrium got messed up..

@thelifeofraph4900 3 года назад

Watching this to strengthen my ankles after a sprain. PJF was looking like Dr. Strange when he was looking side to side 😂 huge thanks for the 🔥 content tho

@nickthetick1723 3 года назад

Body weight exercise for force absorption

@tanayandsanjay121 3 года назад

Hey Paul , What are your thoughts on hyperplasia for athletes in order to increase the number of fast twitch muscle fibres . Is it even possible and if it is how can it be obtained??

@Spandey1995 3 года назад

We want your workshop in india... or something like that...

@GregoryMobley-c6l 21 день назад

Darrell Causeway

@usamasalfiti6732 3 года назад

how often should we do these progressions?

@mozzer920 3 года назад

Would this be the same routine for sprinters ?

@joshuaaustin3509 8 месяцев назад

can i do this with shoes on

@mykulpierce 3 года назад

I got through level 3 and then that level 4 with eyes closed lol 😂 I couldn't keep it for a few seconds. I have been inactive for years and did polevault in high school. I'm 36 now to give perspective on how long ago that was. I have been getting active again in the past year right before covid hit doing taekwondo as a hobby. Why is the stage 3 passing a small percentage? Regardless, I love the work out! I was searching for ankle strengthening workouts not due to any pain but just to make sure I never had to worry about it as I see others get injured.

@timr8456 Год назад

Level 2.5 eyes closed and no head turn

@ivanstoyanov413 3 года назад

Do I need to bend a little bit on the base foot?

@bucketsbygeorge 3 года назад

Any advice on how to treat insertional Achilles tendinitis? Also, thanks for the video 💪🏾🔥

@solomonmuhangi6731 3 года назад

What helped my Achilles tendinitis is slow single leg calf raises and increases ankle mobility in dorsi flexion, also look at PJFs video about Achilles tendinitis and watch the won were he talks about the overcoming ankle isometric that really helped me build isometric strength in my foot. Also once you move past the isometric phase start incorporating lots of foot training and even sometimes try training barefoot for you regular workouts

@bucketsbygeorge 3 года назад

@@solomonmuhangi6731 thank you so much man! Will definitely try this out!!✊🏾

@supune 3 года назад

speaking of bosu balls, what do you think of the $50 Weck Method pulsars? I think they are a cool little feedback tool, but are way way over priced. We did those types of sensitivity training way back when I was doing track in the 90s. It's pretty cool they came up with a gimmick like that help get a feeling for directing that internal body weight oscillations that happen and that the timing of it can be changed and the generally redirected. If the sold them for $5, I'd get 10 pulsars. Running up and down hills that change in steepness also gave me a good feel for directing that internal rubberband feeling, but I don't know why

@aldrichga 3 года назад

How can I combine this with foot training protocol and feet/core training of vert code elite?

@basketballido4208 3 года назад

What’s your reaction for harden to the nets?

@basketballido4208 3 года назад

Hahahahaha

@shinjihimura8830 3 года назад

What if only my left ankle is really prone to sprains and it is the only one i have problem with stability. Do I need to equally practice on both ankles?

@Lost_Johnny 11 месяцев назад

I didn't even pass level 2!

@omarghosn8655 2 года назад

I just skipped to level 5, balancing on my big toe only! To easy :)) Thanks for the regular videos, Im an older dude who had a 3rd degree high ankle sprain this year so I need all the help I can get

@Topsealguy 2 года назад

Dude stop lying

@pme24 3 года назад

hey community i had a bad ankle sprain a while ago and now after quite some time in physio therapie I still feel itching pain sometimes when i explode out a low angle of my foot (in lower ankle joint ) I do alot of ankle stability training and some achilles jumps but the injury feels like it doesnt get better

@jogabonito7893 3 года назад

Try 15gcollagen and 50gvitamin c 1hour before then do 6minutes of jump rope

@frod5830 3 года назад

@PJFPerformance Sir, how many times a week/day should we do this?

@Kirmo13 2 года назад

Watching this with a ruptured ankle ligament 😢

@jahangirrashid9847 3 года назад

my ankle is still sprained

@jahangirrashid9847 3 года назад

@Mickey Merzon nah man, i was joking. appreciate the concern tho

@MrJ1S 3 года назад

30 looking left n right seconds on my left leg tho I did get shaky a lil at one pt. That leg isn't my strong one but more flexible Right strong leg I got to 24 seconds looking but at 1 point my foot shifted and I got super shaky mid way. Maybe talking to my mom same time was making it harder lol