Jump 5 Inches Higher in 10 Minutes with This Warmup- PJF Vlog 5

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  • Опубликовано: 24 дек 2024

Комментарии • 278

  • @zekedangelo4451
    @zekedangelo4451 3 года назад +201

    Just a note for myself
    1:47 Hip Bridge 1x20s (breathe in thru nose out thru mouth)
    2:27 Hip Bridge March 1x3s (pelvic bones don't move)
    3:23 Hip Flexor/Quad 1x5 breaths
    4:12 90/90 Windshield Wipers 1x10
    4:43 Frankenstiens Half court and back
    5:06 Straight leg A-skips Half Court and Back (don’t bring leg all the way up to head)
    5:30 Front/Back Fascia Line
    6:03 Front/Back Fascia Line Elastic
    6:26 Carioca Half Court and Back
    6:38 Lateral Skip/Lateral Lunge Half Court and Back
    7:11 Rotation Hops Half Court and Back (springy, chest doesn't move, hips do)
    7:45 Stiffness Skips Half Court and Back
    8:07 Post Activation Potentiation (2x Medball Toss, 2x Jump)

  • @elitesmartathletes
    @elitesmartathletes 4 года назад +392

    39 inch vert with no warmup? I could only dream

    • @razza1580
      @razza1580 3 года назад +5

      Ikr

    • @pluto7196
      @pluto7196 2 года назад +9

      And you gotta make dreams reality 💯❤️

    • @T.D13
      @T.D13 2 года назад +2

      @@pluto7196 facts

    • @EA-ps4wc
      @EA-ps4wc Год назад +1

      On a just jump mat too. Insane man

  • @moreplates4782
    @moreplates4782 4 года назад +161

    Bruh this guy is pure science.

  • @Sid-dj5iy
    @Sid-dj5iy 3 года назад +186

    1:47 Hip Bridge 1x30 seconds (breath in thru nose out thru mouth)
    2:32 Hip Bridge March 1x30 seconds (pelvis shouldn’t move when marching legs up & down)
    3:23 Hip Flexor/Quad 1x5 breaths
    4:12 90/90 Hip rotations (Wind shield wipers) 1x10
    4:43 Frankenstines 1xHalf court and back (Foot that u are lifting goes at cross to opposite hand for touch)
    5:06 Straight leg A-skips 1xHalf court and back (don’t bring leg all the way up to head)
    5:30 Front/Back Fascia Line

  • @vincevallefuoco1082
    @vincevallefuoco1082 3 года назад +31

    1x30 seconds glute bridge
    1x30 glute bride march (without lateral drop)
    1x5 breaths hip flexors quads stretch
    1x10 90 90 hip rotations
    Frankesteins 1 court
    Straight leg skip 1 court 5:05
    Front back fascia line 1x5 5:40
    Elasticity x5 6:03
    Carioca half cort and back
    6:40 lateral skip +lateral lunge half c and brotation hops 1 c
    Stifneds skips 1 x
    Post attivarlo 2xmed ball 2 jumps

  • @anakinskywalker6662
    @anakinskywalker6662 3 года назад +427

    I tested mine before and after this. Standing vert was 28 inches, running 31. After was standing 30, running 34 and threw down my first dunk at 5’10 after

    • @afijany
      @afijany 3 года назад +108

      if you went from never dunking to dunking for your first time ever this must be a miracle warm up in your eyes

    • @Tschay_13
      @Tschay_13 3 года назад +10

      yo anakin waddup

    • @anakinskywalker6662
      @anakinskywalker6662 3 года назад +34

      @@afijany well yeah I’ve been really close before like having the ball running up, but using this I can barely get it over but still

    • @dwyne7776
      @dwyne7776 3 года назад +1

      @@anakinskywalker6662 how old are ya

    • @lorymadethis
      @lorymadethis 3 года назад

      @@afijany no cap😭

  • @Randoms.tuff1
    @Randoms.tuff1 Год назад +5

    Did this warm up for the first time today, grabbed rim for the first time at 5'8'' and 14 years old!

  • @val33333
    @val33333 2 года назад +3

    Following this warmup, me (47yo) and my son (13yo) were able to improve standing vertical jump 2" each. Neither of us was able to gain anything after 2 mins of rest. Improvement came after about 5 mins of rest, from 21" to 23" for me, and from 25.5" to 27.5" for my son. Before and after warmup we did 3 jumps each and recorded the best. Best out of 3 was always the second for both of us.

  • @aaabbb-pg2zk
    @aaabbb-pg2zk 4 года назад +139

    PJ just create a vert code for dunkers! We need this!

    • @joshleedy6127
      @joshleedy6127 4 года назад +15

      One for volleyball players would be awesome too

    • @nickterzis11
      @nickterzis11 4 года назад +1

      facts

    • @faamaoniiona8784
      @faamaoniiona8784 4 года назад +18

      I'm pretty sure he said vert code/vert code elite works for both dunkers and volleyball players

    • @aaabbb-pg2zk
      @aaabbb-pg2zk 4 года назад +10

      @@faamaoniiona8784 He has build vert code elite for in game situations though! Dunk sessions are limited and there is more focus on improving players in the court. He also said if you want to dunk you got to lift in order to keep your knees healthy and have focus on dunk sessions but I bet he can create a legit program for dunkers only as a sport !From what I see in IG the dunk community is growing rapidly!

    • @aaabbb-pg2zk
      @aaabbb-pg2zk 4 года назад +7

      @@faamaoniiona8784 I am sure it works cause I am on it brother. It's not for dunkers though it's for ballers.

  • @aniolperez9927
    @aniolperez9927 3 года назад +11

    Hip bridge 1x30 sec
    Hip bridge marxh 1x30 sec
    Hip flexor/quad 1x5 breaths
    90/90 Hip rotations 1x10
    Frankensteins 1xHalfcourt and back
    Straight leg skip 1xHalfcourt and back
    Front/Back Fascia Line 1x5
    Front/Back Fascia Line elasticity 1x5
    Carioca 1xHfcourt and back
    Lateral lunge & skip 1xHfC n back
    Rotation Hops 1xHfC n back
    stifness skips 1xHfC n back

  • @AJdada815
    @AJdada815 3 года назад +40

    1:34 just had to pause it here and now i see how crazy that is especially without a warm up lol

  • @marcairsoft
    @marcairsoft 4 года назад +32

    I feel I'm in a class on vertical so Good

  • @ryanlowe6243
    @ryanlowe6243 2 года назад +10

    So I did my warmup and touched 10' 2" (full approach) and 9' 10" off vert. It felt like I had maxed out, but then did Paul's warmup and got 10' 4" and 10". Nice to find more in the tank!!

  • @michaelnguyen6891
    @michaelnguyen6891 4 года назад +191

    The guy have a standing vert of 40 wtf

    • @joshleedy6127
      @joshleedy6127 4 года назад +3

      A cold one at that lol

    • @Leonidas-eu9bb
      @Leonidas-eu9bb 3 года назад +7

      and it's a real 40 on the mat. not like those guys cheating with the jump and reach test.

    • @wolverine2551
      @wolverine2551 3 года назад +2

      You obviously did not see a guy jumping 47 inches on NFL combine, standing vertical :)

    • @SP3XTRO
      @SP3XTRO 3 года назад

      @@wolverine2551 what was the guys name

    • @wolverine2551
      @wolverine2551 3 года назад

      @@SP3XTRO Josh Imatorbhebhe

  • @mario.baddoura
    @mario.baddoura 4 года назад +120

    this gave me like 5 more inches to my vert and i used a basketball for the med ball good stuff 🤟

  • @joaopedrodecarvalhorocha5541
    @joaopedrodecarvalhorocha5541 4 года назад +12

    Thanks for the warmup bro, this really increased my vertical a lot

  • @mackelly1744
    @mackelly1744 3 года назад +5

    Got my first dunks today because of this video!! God is good!!!

  • @ballersethiogamers3235
    @ballersethiogamers3235 4 года назад +4

    OMG I can't believe it.
    You are the master of VERT
    You know what you are doing!!!!

  • @gavind2174
    @gavind2174 4 года назад +5

    Real practical info from coach with real practical insight, Keep it coming Paul

  • @seand.8897
    @seand.8897 2 года назад +1

    1:43 30s
    2:26 30s alternating
    3:22 5 breaths ea
    4:11

  • @ferdinandalbrecht1207
    @ferdinandalbrecht1207 4 года назад +6

    It is pretty cool to see you teaching movements! These VLOGs are pretty cool!

  • @amaribilal2272
    @amaribilal2272 4 года назад +1

    Probably one of the most underrated channel and podcast

  • @rickjason1786
    @rickjason1786 3 года назад +1

    Really good use of the glute bridge and Bulgarian deadlift as a stretch vs as an exercise

  • @svenschroeder4344
    @svenschroeder4344 4 года назад +23

    The Edge U Fam exactly knowing why it works

    • @aaabbb-pg2zk
      @aaabbb-pg2zk 4 года назад +1

      May I have some info please?

    • @shay_3859
      @shay_3859 4 года назад +1

      Leaving my comment here for when he replies

    • @aaabbb-pg2zk
      @aaabbb-pg2zk 4 года назад

      @@shay_3859 I believe that he will answer!

    • @shay_3859
      @shay_3859 4 года назад +1

      @@aaabbb-pg2zk Me too, idk what they mean so I am waiting for a response

    • @aaabbb-pg2zk
      @aaabbb-pg2zk 4 года назад

      @@shay_3859 Are you a dunker?

  • @mab-q8l
    @mab-q8l 3 года назад +6

    I tried it earlier before my jump workout, and it felt great. I was able to increase my vertical by about maybe 1 inch, but still good. I'll do this before every leg workout

  • @ConradReal
    @ConradReal 4 года назад +9

    This Guy is off the chain, I learn something new everytime I see a video

  • @Snakebytes77
    @Snakebytes77 4 года назад +1

    Thank you so much man! always a supporter here

  • @ghak8571
    @ghak8571 3 года назад +5

    I can’t dunk at all but it would’ve been cool and fun to be able to do it. I have already tried to do this warm up, and I did it once again today and believe me, it works. It is phenomenal. Thank you Paul.

  • @JH-tc7wb
    @JH-tc7wb 4 года назад +6

    It's interesting how we're seeing valgus knee patterns still create excellent results (Oliver) while the industry constantly harps that athletes push their knees out while in the athletic position. Good stuff Coach😉

  • @brandonnruffin
    @brandonnruffin 4 года назад +6

    Amazing it’s was dope. Can’t wait to do it again!

  • @tmuse333
    @tmuse333 4 года назад +6

    U been a real one bro 💯💯

  • @westimportcars
    @westimportcars 2 года назад +1

    Thank you
    Will definitely apply

  • @vibekanandasharma4957
    @vibekanandasharma4957 4 года назад +3

    Love and respect from North East India🇮🇳

  • @oneoverzero5696
    @oneoverzero5696 4 года назад +3

    Nice one. Wonder what would happen if they were just to play a quick game as a warm up? PJF go for it, get those same guys to play an easy game with test before and after.

  • @MrJ1S
    @MrJ1S 3 года назад +4

    gaining over half a foot from a warm up is WILD

  • @nw1616
    @nw1616 4 года назад +2

    Congrats on 100k!

  • @mikerozhko
    @mikerozhko 4 года назад +1

    FIRE! more of these workout/drill videos

  • @EddieDBama
    @EddieDBama 4 года назад +18

    I wish this was around when I was a kid. I'm pretty happy with being old and fat and having a 20" - but maybe I can make that 24" after doing these warm ups.

  • @penskull1361
    @penskull1361 3 года назад +3

    I had a 21 one inch vertical before the warmup now I have a 25 inch vert

  • @goten3965
    @goten3965 3 года назад +4

    Wow I was trying to add inches to vert and your stretch’s made my right hip which I didn’t even know was super off feel super loose

  • @meki2e715
    @meki2e715 3 года назад +1

    appreciate this man sharing top warm-ups with us!

  • @40beretta1
    @40beretta1 Год назад

    We will add this to our daughters workout for sure... Thank you

  • @LibertyMapper
    @LibertyMapper 3 года назад +3

    Thought this was some bullshit but you can actually jump higher with proper warmup. I got at least 3 inches higher today. Thanks!

  • @npagonidis2446
    @npagonidis2446 4 года назад +2

    Amazing stuff!! I would like to hear about foam rolling in one of your podcasts!

  • @alien335
    @alien335 2 года назад

    I dig what you're teaching. Thank you.

  • @andresposada7064
    @andresposada7064 4 года назад +2

    Thanks Paul💪🏐

  • @notjoshh
    @notjoshh 4 года назад +33

    do you replace the dynamic warmup in the vert code with this?

  • @KoTakahashi
    @KoTakahashi 4 года назад +1

    Congratulations for 100k sub!!

  • @kirillmikhaylov9505
    @kirillmikhaylov9505 4 года назад +16

    Is this one better than the dynamic warm up from the vert code?

  • @jerwinposilero557
    @jerwinposilero557 4 года назад +2

    It really helps me. Thanks.

  • @listenup2882
    @listenup2882 3 года назад +1

    I see some football (soccer) drills being used here.

  • @florianmaisan1076
    @florianmaisan1076 4 года назад +1

    Thx for this warm up it help me so much 🙏🙏🙏

  • @titantux
    @titantux 4 года назад +12

    Have you tryout this work out with volleyball's players? What do you will consider for them?

  • @dorshitrit3628
    @dorshitrit3628 4 года назад +2

    More podcasts

  • @KidsOfSoccer
    @KidsOfSoccer 4 года назад +4

    Elite tips here 💯

  • @ryanmerz8227
    @ryanmerz8227 4 года назад +2

    Goat

  • @JP30239
    @JP30239 2 года назад +1

    This warmup is amazing could only touch 9 1/2 before and after the warmup I touched 10 feet

  • @dawathletics
    @dawathletics 2 года назад

    That intro is fire🔥

  • @nathanburghardt5599
    @nathanburghardt5599 10 месяцев назад

    I can’t wait to try it I’m about an inch away from touching rim

  • @BBradford1825
    @BBradford1825 3 года назад

    Great video! ⛹🏾‍♂️👍🏾

  • @sr.bigsmoke5488
    @sr.bigsmoke5488 3 года назад +2

    PJ the only person that can make these tough men look and act soft. Like look at these folks skip walking happily 5:10

  • @togbazulu
    @togbazulu Год назад

    great stuff

  • @andrerocha4694
    @andrerocha4694 4 года назад +1

    You the Best!

  • @Deividas93GT
    @Deividas93GT 3 года назад

    Excellent advice!!

  • @dashingdreww1185
    @dashingdreww1185 3 года назад

    Here from TikTok lol , good stuff! Just suscribed

  • @faamaoniiona8784
    @faamaoniiona8784 4 года назад

    Thank you Paul💯

  • @qualitydoseofpositivity1592
    @qualitydoseofpositivity1592 4 года назад +2

    Hi...big ..big fan of ur work...and I wanna know..if working on lower abs can somehow take vertical towards the increament..?.

  • @syafisupak
    @syafisupak 4 года назад +1

    Im going to need this

  • @hunterrussell4409
    @hunterrussell4409 3 года назад +4

    I can touch rim at 14 5'9, imma try this on Monday

  • @hylytreal7383
    @hylytreal7383 2 года назад +2

    This warmup will be “Goated” 🐐. Hell of a workout. Thanks for providing these gems 💎 💪🏾😎

  • @nanttiruuhilahti9946
    @nanttiruuhilahti9946 4 года назад +5

    Where is your vert test at???🦑🦑🦑

  • @ThanoseTheOneAndOnly
    @ThanoseTheOneAndOnly 3 года назад +2

    I will try this the day I am able to go to court, if you see this ask me if it works

  • @shirishmaharjan9050
    @shirishmaharjan9050 3 года назад

    a very effective warm-up you got from 20 inches to 25 inches in 5 min guess it does hit that spot standing 5.5

  • @airlexbremmert8448
    @airlexbremmert8448 4 года назад +6

    Hey PJ McSquiddy, absolut Nerd-Question - but do you measure a significant difference between the vertec and the force plate tests? I’m using the myJump App and read a study that the results are pretty accurate. However, when I measure my vert, my results are much higher (about 4 inches) if I measure any kind of “reach and jump” (vertec). Now I found another study (“The reliability of vertical jump tests between the Vertec and My Jump phone application”
    Vanessa R. Yingling, Dimitri A. Castro, Justin T. Duong et al) that adresses that topic. But your results seem to be very similar and I recognized that all participants land “flat” on the plate. Did you ever measure the influence of the landing (“soft landing” on toes first / flat)?

  • @Elnovato093
    @Elnovato093 4 года назад +4

    buenisimo ! algun podcast sobre niños de 10 ...12 y su desarrollo estaria genial

  • @gothops2632
    @gothops2632 4 года назад +5

    Paul really knows how to speak to a brutha u feel me.

  • @secondtake1751
    @secondtake1751 4 года назад +4

    In comparison to the warm up provided to us on the very code elite, which would be more beneficial to do before a workout?

  • @okagabriel1521
    @okagabriel1521 3 года назад

    Amazing I love this

  • @fadilshekho7565
    @fadilshekho7565 4 года назад

    Great 👏👏i wish i were in US and train with you

  • @Lucifer-rb4zk
    @Lucifer-rb4zk 3 года назад +3

    Maybe it’s just me because I’m a beginner and not use to vertical training but after this warm up My jump had decreased. because this was not a warm up It was a workout and my legs are done. A warm up is just there to get your body warm and ready, not tired.

  • @freddy4239
    @freddy4239 2 года назад +1

    idk what happened, the first time i did this I went from 22 running to 24 running, now when i do it im 24 pre-warmup, and still 24 post warmup

  • @demarcuscousins3161
    @demarcuscousins3161 3 года назад +1

    Did just half the warmup cause Ihad little time and I was jumping way higher than usual. Just imagine if I did the whole warmup

  • @williamharkness5805
    @williamharkness5805 3 года назад

    This was a surprise to me I didn’t know that they could improve by thts

  • @THEMULLET99_
    @THEMULLET99_ Год назад

    amazing

  • @danielfabio4167
    @danielfabio4167 3 года назад

    This could be a warmup too before your oncourt session

  • @planetglitch7058
    @planetglitch7058 3 года назад

    Great for landing

  • @walterreedjr6762
    @walterreedjr6762 3 года назад

    I wanna see this done before the. NBA dunk contest

  • @blackout2430
    @blackout2430 4 года назад +3

    How heavy is that med ball for the tosses?

  • @patricklambey2172
    @patricklambey2172 4 года назад +2

    Why the static stretching in the warmup? I thought static stretching lowers explosiveness

    • @Wrch
      @Wrch 4 года назад

      me too

    • @maxpahina5374
      @maxpahina5374 4 года назад

      Based on my own knowledge, static stretching does lower explosive performance by roughly 4-7% (which isn'y that much when you think about it). I imagine static is necessary to really "unlock" the pelvis to access optimal movements/angles by reducing hip/quad tightness that can come from a lot of time spent seated which is common in a modern lifestyle. Also doing 1-2 static stretches at the beginning of a then heavily dynamic and for some, neurologically challenging 10 minute warm-up would help counter any negative effects.

    • @afijany
      @afijany 3 года назад

      The only muscles that need static stretching are the hip flexors. A little secret that jumpers know is that if you stretch your hip flexors before a jump you’ll jump higher because they get in the way of the more important jumping muscles. By stretching the hip flexors you’re making them less active during your jump and that’s beneficial for the posterior chain muscles to function optimally

  • @djentleman2584
    @djentleman2584 3 года назад +1

    does anyone know what chris' shoes are?

  • @zcashout9954
    @zcashout9954 4 года назад +4

    Is this warmup in the VCE?

  • @bigtedward1587
    @bigtedward1587 4 года назад +1

    is there anything in here that can warm up the shoulders/ aid shoulder mobility

  • @viktorbabaian457
    @viktorbabaian457 4 года назад +3

    What device does Paul use for measuring vertical jump?

  • @tilmankreuder7208
    @tilmankreuder7208 4 года назад +1

    this could then double my vert :D

  • @KosmasNikopoulos
    @KosmasNikopoulos 4 года назад +1

    Someone tell me the name of the shoes Paul is wearing

  • @ThePetieProject
    @ThePetieProject 4 года назад

    Good stuff!

  • @Almightyjojow
    @Almightyjojow 2 месяца назад

    Do you do this before game? Workout or randomly, night, morning? I having trouble structuring my training

  • @bolaster5913
    @bolaster5913 4 года назад +3

    I only got 1.5 more but thanks for the workout

  • @itsnotnate420
    @itsnotnate420 2 года назад +1

    Did this warmup this afternoon, rocked up to training and started throwing down clean dunks from nowhere. Finally proved to my teammates that I can in fact dunk. Definitely recommend 👍