This is a common workout for sprinting. When I first time found out this workout , I knew it will greatly benefit one leg jump too. Happy to see someone made a video about it.
I watch these videos and get all hyped to do these workouts - then spend another 2 hours watching other people dunk on TH-cam until I'm too tired from standing at my standing desk, so I watch more videos on my couch and call it a day.
Tested pushing a wall and pulling a towel- with both I struggled with muscles activation. Finally I used small stool and door frame-instead of rack- works perfect !!
Thanks for the great content! I tore my achilles (7 months out now) playing vball and just got cleared to compete again. My vertical's been consistently ~5 inches lower, unsurprisingly. Do you recommend any specific exercises to get the achilles strong/ready to jump a lot again? (and hopefully not re-tear :( )
This makes me think of a video from athlean x to improve your bench. You do an iso bench with the bar on safeties a few inches above your chest with weight you can't lift on the bar (so it's an iso)
I have a method but hard to get the perfect knee bend if you arent the ideal height/vertical reach. Stand under a door, press your hands into the frame and drive as hard as you can though the single leg and hold for 5 seconds. I can get more drive compared to the leaning one which is solid in its own right.
Drago Crnjac I would prefer to do the Bulgarian squat instead of holding it. I think holding it helps you with your sprints and lateral quickness rather than your vertical
@@clash9841 Sprinting and vertical go hand in hand, both about explosiveness..lots of people use spritning, including myself to work on their vertical.
Hey man I’m 5’9 at 16 yr and without any training I can get to about 10’2 ft. If I trained I could get REALLY good, like 45 inch vert type good. If there’s any possibility I can get some training?? Thanks 🙏
@@charliebroussard8505 your arms are much weaker than your legs, so will limit the output and defeat the purpose of the exercise. It's an 'overcoming isometric': it has to be done against an immovable object
Very interesting video and really well explained!!I would like to ask you if this can be applied also on a 2 feet jumper like me! Thank you very much!! Danny
Great exercise and rationale and I definitely plan to use it. I understand that this is more for leg stiffness at this angle right and not to increase total power output when jumping, right? The paper you cited mentions that "Isometric exercises improved dynamic strength at a low velocity but not at a high velocity" which would mean that this may not increase strength for jumping directly. Your thoughts on this?
Simran Wasu Not strength. It allows for the forces to be translated more effectively through a stiffer leg/tendons. This allows for more total power output my being able to use up all the potential energy.
Simran Wasu For example, if I bring in a lot of speed for a one-foot takeoff but my leg stiffness isn’t stiff enough at the takeoff angle I will blow through the jump and a lot of the energy will leak into other directions besides up
I know this is 6 months late but maybe other people got the same question, whenever you go all out it should be at max effort, so at the beginning, it’s like with sprinting if you want to get faster you have to be doing it at your max, fully rested
Can’t really answer that question, but what I can say is that I had some knee soreness from plyos some days and Isometrics like this got rid of the pain basically the same day..
Why is it called the anomerization phase? Ive never heard of this, where has your research for this come from? I thought anomerisation was the conversion process of one anomer to another? Just seeking clarification, great video nonetheless.
The amoritization phase is just another term for the isometric (same length) phase that follows the eccentric (lengthening) phase and precedes the concentric (shortening) phase of the stretch-shoretning cycle. Many researchers utilize the term synonymously with "time to rebound" and measure it in terms of "coupling time."
You have to push using both the muscles. Even if you try to use only 1 muscle you'll end up using all the ones that are needed. Also glutes are very important.
What's up, dude! Really honored to hear my music in your video, man. Loving your training techniques.
🔥@Ryan little where can I get your music from❓
@@Calaman345 SoundCloud or Thematic. Be sure to read the description of the song to see how you're supposed to get it
definitely getting your program. I love the fact that you're utilising science and technology rather than popular opinion
I've bought the bodyweight one and I love it
Got 3 more inches in 2 weeks
Mark Munro what are the exercises?
tiny rampage same here
@@markmunro4530 I have a lot of jump programs. we can make a share? lurrutia@cda.org.pe
@@luisurrutiaaliano7323 you willing to give me some exercises?
Paul, you are on another level . Greetings from Greece.
CEO of vertical jump science
This is a common workout for sprinting. When I first time found out this workout , I knew it will greatly benefit one leg jump too. Happy to see someone made a video about it.
The way you can explain what my muscle is actually doing is down right amazing and appreciated!
I watch these videos and get all hyped to do these workouts - then spend another 2 hours watching other people dunk on TH-cam until I'm too tired from standing at my standing desk, so I watch more videos on my couch and call it a day.
thats just honest work son
Know more
Definitely trying this!!! Thanks for the tips! Will upload progress on my channel!
Thank you bro, going crazy in this quarantine
Paul, you are an inspiration. huges from portugal
Thanks PJ, grabbing the body weight vert code this weekend, i trust your expertise!
@@Lovelesh281 Just buy it
@@Lovelesh281 Excuses are why your vert is so low
This guy is a legend
Thx for this great content! Keep going, and uploading this crazy stuff for us
These are some good out of the box thinking excersises!
Thanks coach
This guy is the best.for jumping and basketball there is no other other competition.
What do you think about the sled push to mimick that angle?
🙏🙏 ANOTHER gem!! Thanks
Genius
Tested pushing a wall and pulling a towel- with both I struggled with muscles activation. Finally I used small stool and door frame-instead of rack- works perfect !!
whats door frame plz give link to its images
thanks for the content bro
Thanks for the great content! I tore my achilles (7 months out now) playing vball and just got cleared to compete again. My vertical's been consistently ~5 inches lower, unsurprisingly. Do you recommend any specific exercises to get the achilles strong/ready to jump a lot again? (and hopefully not re-tear :( )
Thank you for sharing your knowledge.
Greatness.
This makes me think of a video from athlean x to improve your bench. You do an iso bench with the bar on safeties a few inches above your chest with weight you can't lift on the bar (so it's an iso)
ar9 maker Ayeee, was thinking the same thing
Great observation ✔
Quality content. Thanks!
Unbelievable tips this good for free
I have a method but hard to get the perfect knee bend if you arent the ideal height/vertical reach.
Stand under a door, press your hands into the frame and drive as hard as you can though the single leg and hold for 5 seconds. I can get more drive compared to the leaning one which is solid in its own right.
Good tip
How about holding an Bulgarian split squat (rare foot elevated split squat) at those angles?
I've read about track coaches using that before with great success. Google it.
That could work, you can always get a backpack and fill it with water bottles or books as a little extra weight
Drago Crnjac I would prefer to do the Bulgarian squat instead of holding it. I think holding it helps you with your sprints and lateral quickness rather than your vertical
@@clash9841 Sprinting and vertical go hand in hand, both about explosiveness..lots of people use spritning, including myself to work on their vertical.
Do you include Calf raises on Smith Machine? thanks mate
Hey man I’m 5’9 at 16 yr and without any training I can get to about 10’2 ft. If I trained I could get REALLY good, like 45 inch vert type good. If there’s any possibility I can get some training?? Thanks 🙏
Can you make a video on how to get rid of osgood slotters
Pro tip: if you’re at home with no pins, get someone to push down on your shoulders or do it under a door frame
cwb 154 yeah under a door frame, we’re not all 7 foot tall shaq.
fezzard push up with your arms dude, I’m 5’11 and can easily do this
You will produce more force than another person could provide
@@charliebroussard8505 your arms are much weaker than your legs, so will limit the output and defeat the purpose of the exercise. It's an 'overcoming isometric': it has to be done against an immovable object
Hi, great material. How about with resistance bands!? Thanks in advance
Would this help long distance runners?
Can anyone bless me with pictures of the day to day workouts in the program it’ll mean the world
Bro how will you know how to do the exercise properly if u dont see the demonstration
Is this better than calf raises?
My head hits the roof when I jump in my living room
Bruh same it's annoying
Jump with some weight
go outside...
synndex i was gonna say that lol. such idiots
@@KKHighlights the whole point is that he said jump in your living room
Very interesting video and really well explained!!I would like to ask you if this can be applied also on a 2 feet jumper like me!
Thank you very much!!
Danny
It works for 2 feet jumper aswell..
That’s why he also mentioned ”especially for one leg jumper”..
what is the name of the application 1:18 Please🙏
Coach's eye I think
I think this angled iso is the good one. dont need to do anything else. this is best hack
Stretching routine video pls🏀
Great exercise and rationale and I definitely plan to use it. I understand that this is more for leg stiffness at this angle right and not to increase total power output when jumping, right? The paper you cited mentions that "Isometric exercises improved dynamic strength at a low velocity but not at a high velocity" which would mean that this may not increase strength for jumping directly. Your thoughts on this?
Simran Wasu Not strength. It allows for the forces to be translated more effectively through a stiffer leg/tendons. This allows for more total power output my being able to use up all the potential energy.
Simran Wasu For example, if I bring in a lot of speed for a one-foot takeoff but my leg stiffness isn’t stiff enough at the takeoff angle I will blow through the jump and a lot of the energy will leak into other directions besides up
Simran Wasu they directly correlate
🔥
Where to put this exercise into the workout structure, beggining or at close to the end?
Beginning/Middle, isometrics like this are a great way to turn on muscles in the ankle and rev them up or wake them up for the rest of the workout
Seems like this could be done in a standing raise machine as well
Thenks you
I Irqi,
Should you do those before or after or in the middle from the workout
I know this is 6 months late but maybe other people got the same question, whenever you go all out it should be at max effort, so at the beginning, it’s like with sprinting if you want to get faster you have to be doing it at your max, fully rested
How would this exercise translate to someone who jumps off two foo take-off?
Lower body strong how pratics Sir
Can we use a door frame for it ?
Do you train both legs or just the takeoff leg?
Both
I tried this but I lifted the whole rack up over my head, what did I do wrong?
Knee angles
Nice
Do you think there is a high correlation between ability to jump high and sprinting speed?
yes
Yes both require lots of force and elasticity
Is this good if im recoveryng from patellar tendointis?
Can’t really answer that question, but what I can say is that I had some knee soreness from plyos some days and Isometrics like this got rid of the pain basically the same day..
We deserve a kneesovertoesguy collab
KOT isn't nearly on PJ's level for vertical
@@moiids1668 when it comes to recovering joint injury I disagree
@@EleusinianDionysus I didn't say anything about recovering joint
@@moiids1668 so you wouldn't be upset to see an injury prevention collab
@@EleusinianDionysus You just said recovering joint injury. Being too flexible leads to more career ending injuries than people that are stiff
Why is it called the anomerization phase? Ive never heard of this, where has your research for this come from? I thought anomerisation was the conversion process of one anomer to another? Just seeking clarification, great video nonetheless.
The amoritization phase is just another term for the isometric (same length) phase that follows the eccentric (lengthening) phase and precedes the concentric (shortening) phase of the stretch-shoretning cycle. Many researchers utilize the term synonymously with "time to rebound" and measure it in terms of "coupling time."
Cam Gill thanks for that bro
thx! how to measure if you jump two legs?
This is for 1 leg. Being able to do all 4 jumps is important
Is ‘amortization’ same with ‘anomerization’? Or different terms?
it is amortization phase. My guess is someone else edits the videos who isn't familiar with the term, but it is the same thing.
I do this. When I hold my leg up, my opposite butt/glute just starts burning. Is it alright?
Omar Faruque yes that means it’s working !!! :)
2:49 I'm not that strong
What if it is a wall that is just separating rooms, they are often not that strong, but I gez your joke man
İs it work to 2 feet jump?
Are you using your calf muscle during this exercise, or are you pushing through your quads - or both?
You have to push using both the muscles. Even if you try to use only 1 muscle you'll end up using all the ones that are needed. Also glutes are very important.
I need to inprove my vertical im doing like every exercise in the world to make it happen
Well that doesn't sound like a very good plan lol
@@evergreenthunder ok I Think that i need a NEW plan
@@Alex-dz5wx 😅😅😅
@@Alex-dz5wx you got this champ! 🏆
Can someone please let me know how often i should do this? Everyday?
2-3 times a week perhaps. Mix it in with other things like jump specific RFESS
🦑🦑🦑
Do frog jump guys
So will this help with two foot jumpers?
This is 1 foot specific. Two foot jump has a much lower angle
👍🏾
Can Vert code Elite be used by Volleyball players?
Absolutely
Yes
Hey @PJFPerformance, so would a one legged wall sit with the knee at our jump angle be beneficial in a similar way???
Jarod Mason no
@@mrmaker92 Could you articulate why?
@@mrmaker92 Just curious
@@jarrodmason4964 Wall sit is holding your own weight up. This exercise is about putting as much force into the ground as possible.
Two foot???
Spanish squat hold isometric - angle your legs in the lowest position of your two foot jump form while doing so and you should get the same result
DOORA EXPLOORE i got no bands tho
DOORA EXPLOORE wrong! The Spanish squat video you’re referring to was for health benefits. This one ☝🏼is for performance.
my man shaking like a stripper during that iso lol
Isometric one-legged squat/extension? Not the healthiest looking exercise.
Bro isn't that exercise bad for the knees???
Doesn't look very kind to the knees :o
и нахйя спину рвать... дичь.. снаряд для икр удерживай и все ..изолировано.
i have a question if you jump off of your left leg then do the exercise does the left leg go up or do you bring the right leg up?