PJF Performance

Twitch Code Starter Program

Coalition Admin — Thu, 08 Jan 2026 14:49:19 +0000

The twitch code starter program is a great first step towards getting insanely twitchy/quick!

You’ll notice it’s only 1 exercise per day, but that’s how twitch is built— low volume but EVERY SET should be maximum intensity.

This program should be performed 3 days per week on non consecutive days (for example- Monday, Wednesday, Friday).

You can do this at the end of your warmup before hopping on the court or whatever time fits your schedule best.

DAY 1

Contract/Relax Toe Taps 3 sets x 5 reps each side

DAY 2

Slant Board Internal Rotation 3 sets x 12 seconds

DAY 3

180 Push Out Change of Direction Around the Curve 3 sets x 2 reps each side

After your first week of doing these exercises, if you’re ready to join the full Twitch Code 2.0 Program we would love to have you! The full program is 3-5 exercises per day, 3x per week and can be done in under 15 minutes.

The full twitch code program has produced SERIOUS quickness/twitch transformations that have helped athletes develop that high level twitch seen in elite D1 and NBA point guards.

Our original Twitch Code is included in our Skill Code Program. Skill Code contains our full skill development system, additional ball handling program and IQ vault, all for UNDER $1 per day!

Our newest Twitch Code 2.0 is included within Unranked Basketball Academy.

For a limited time we will give you 15% off your monthly or yearly Unranked subscription! Use code twitch15 at checkout.

CLICK HERE TO JOIN UNRANKED. SEE YOU ON THE PROGRAM!

ONLY WANT ACCESS TO THE TWITCH CODE 2.0? WE’VE GOT YOU! CLICK THE LINK BELOW TO GAIN LIFETIME ACCESS FOR ONLY $85.00 USD

PURCHASE LIFETIME TWITCH CODE 2.0 FOR $85.00

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Twitch Science Presentation

Ashley Fabritz — Tue, 11 Jun 2024 23:40:53 +0000

This 25 Minute Presentation will Help you Understand WHY and HOW to Build Elite Twitch/Quickness

GAIN LIFETIME ACCESS TO THE TWITCH CODE 2.0 FOR ONLY $170 $85.00

NOT AVAILABLE PUBLICLY ????

-OR-

If you’re looking for a full skill development program and IQ development, join our Skill Code for $27.95/monthly!

LIFETIME ACCESS

$170.00 USD $85.00USD

GET THE TWITCH CODE 2.0

MONTHLY SUBSCRIPTION

$27.95USD

JOIN THE SKILL CODE

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The Twitch Code 2.0

Coalition Admin — Tue, 02 Apr 2024 13:02:04 +0000

This program will TRANSFORM your quickness, first step explosiveness and agility.

You’ll start rewiring your nervous system and noticing huge gains in LESS than 30 days. By the time you finish all 6 phases, you’ll be a whole new athlete.

Most athletes train for straight line speed.
Elite athletes train for twitch.

“Twitch” is that rare quickness NBA guards and NFL cornerbacks possess. It is the ability to win space in under three steps. It is your reaction time, your 1st step explosiveness (aka blow by speed), and ability to decelerate (stop on a dime). It is your multi-directional agility. Twitch is the difference between having a nice High School career vs. becoming a D1 level athlete.

I have watched athletes at every level develop real, game changing twitch using this system. From youth to pros, The Twitch Code 2.0 has completely transformed how fast they move in every direction.

Limited Time Only

Regular Price: $170.00
Limited Time Only: $85.00

One Time Fee, Lifetime Access

Get Twitch Code 2.0

What is Twitch?

Twitch is your raw quickness.

It is the ability to explode, stop, redirect, and reaccelerate faster than the defender can react. Twitch is far more valuable than top end speed because the game is played in tight spaces.

The best athletes win with short burst separation. That’s what Twitch Code 2.0 develops better than any other program.

Limited Time Only

Regular Price: $170.00
Limited Time Only: $85.00

One Time Fee, Lifetime Access

Get Twitch Code 2.0

Who Is It For?

If your sport rewards quickness, reactivity, and first step burst, The Twitch Code 2.0 is a no brainer.

The program works for youth, high school, college and professional athletes.

When James Harden arrived in Houston he had solid athleticism, but we leveled up his twitch. His first step, deceleration ability, and change of direction reached a level very few 230 pound athletes have ever touched.

Every year thousands of skilled hoopers fail to reach the D1 level because they lack twitch.
D1 guards are incredibly quick. If you are under six foot six you need to maximize your multidirectional agility immediately. Do not leave this to chance.

What Is Inside Twitch Code 2.0?

One Time Purchase, Lifetime Access

You get lifetime access. No subscriptions. No upgrades required.

Six Full Phases

A full 6 phase progression of scientifically backed methods to improve:
• Rapid first step explosiveness
• Multidirectional quickness
• Deceleration ability
• Reactivity and change of direction
• Overall athletic fluidity

Time Efficient

All it takes is fifteen minutes per day, three days per week.

You can run The Twitch Code 2.0 on its own, or add it directly into your warmup with any existing program.

Delivered Through our PJF Performance App

Everything is organized and delivered straight to your phone for simple execution.
Every exercise is coached by Paul Fabritz

Ready to Build Game Changing Quickness?

Limited Time Only

Regular Price: $170.00
Limited Time Only: $85.00

One Time Fee, Lifetime Access

Get Twitch Code 2.0

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Basketball Strength Code Starter Program

Coalition Admin — Fri, 29 Mar 2024 09:44:49 +0000

Before you start I want you to understand a little bit about the 4 main categories of “The Basketball Strength Code”

When our players develop these 4 categories they stop getting bullied on the court by bigger players, they stop getting bumped off their line on drives and they finish at the rim better. Let’s dive in!

Four Main Categories

General Strength: This is your typical weight room strength. This doesn’t always directly translate to the court BUT it’s the best way to build muscle and improve general force production that can later be transferred to the court when we do our next 3 phases. There’s 6 main movements that we will train when aiming to build general strength: squat, hinge, horizontal press, horizontal pull, vertical press and vertical pull. With those 6 movements you’ll train every major muscle group in your body.

Farmer Strength: This is where we begin incorporating 3 dimension strength training, getting strong in multiple planes of motion and developing strength in more “awkward” positions. If you know any farmers, you know that they don’t lift weight but they’re still insanely strong because they lift haystacks, rotate with heavy objects, etc.

Sumo Strength: This is where we really start learning how to move other humans and have other humans try to move us without allowing them. Sounds like sumo wresting right? To wall up in the post it all comes down to LEVERAGE and angles of force production.

Basketball Strength: Now it’s time to translate all the strength qualities we’ve built into an actual game. Guys like Kyrie Irving aren’t big or weight room strong, but they have mastered the SKILL of basketball strength. When to hit, where to hit, weight shift, coordinated your hits with the footwork and ball.

Alright, now that you understand the 4 key components let’s look at specific examples of how I program them. Keep in mind, the full program is MUCH more comprehensive but for now I just want to get you started with a simple program.

Monday

6 General Strength exercises

General Strength: You have 6 main patterns and you can choose any exercise to satisfy each movement pattern.

1. Squat 3 sets x 6 reps— DB goblet squat, back squat, front squat, rear foot elevated squat, pistol squat, airborne lunge

2. Hip hinge 3 sets x 6 reps- Kickstand RDL, barbell bilateral RDL, 1 leg RDL

3. Upper body horizontal press 2 sets x 10 reps- pushup, DB bench, barbell bench, incline bench

4. Upper body horizontal pull 2 sets x 10 reps- inverted row, DB 1 arm row, cable seated or standing 1 arm rowpper body horizontal press 2 sets x 10 reps- pushup, DB bench, barbell bench, incline bench

5. Vertical Press 2 sets x 10 reps- barbell shoulder press, DB shoulder press, 1 arm half kneeling DB shoulder pressbench

6. Vertical pull 2 sets x 10 reps- Pull-ups, lat pulldown, 1 arm half kneeling cable pulldown

Tuesday

1 Farmer Strength exercise, 1 sumo strength exercise, 1 basketball strength exercise

1. Split Stance Cable Rotation 3 sets x 6 reps each side

2. Sumo Wrestler Lateral 3 sets x 8 seconds each side

3. Veer Finish Strength 3 sets x 5 hits each side

Wednesday

Off (in the full program we do active recovery and “joint juice” movements to get you feeling good and improve mobility)

Thursday

6 General Strength exercises

1. Squat 3 sets x 6 reps— DB goblet squat, back squat, front squat, rear foot elevated squat, pistol squat, airborne lunge

2. Hip hinge 3 sets x 6 reps- Kickstand RDL, barbell bilateral RDL, 1 leg RDL

3. Upper body horizontal press 2 sets x 10 reps- pushup, DB bench, barbell bench, incline bench

4. Upper body horizontal pull 2 sets x 10 reps- inverted row, DB 1 arm row, cable seated or standing 1 arm rowpper body horizontal press 2 sets x 10 reps- pushup, DB bench, barbell bench, incline bench

5. Vertical Press 2 sets x 10 reps- barbell shoulder press, DB shoulder press, 1 arm half kneeling DB shoulder pressbench

6. Vertical pull 2 sets x 10 reps- Pull-ups, lat pulldown, 1 arm half kneeling cable pulldown

Friday

1 Farmer Strength exercise, 1 sumo strength exercise, 1 basketball strength exercise

1. Split Stance Cable Rotation 3 sets x 6 reps each side

2. Sumo Wrestler Lateral 3 sets x 8 seconds each side

3. Veer Finish Strength 3 sets x 5 hits each side

This program should be done for 4 weeks. Be sure to progressively overload on the general strength exercises by adding 5 lbs each week if possible.

If you are ready to join the full “Basketball Strength Code” and take your strength and conditioning to a different level, I have a limited time offer for you! Use code basketballstrength15 to take 15% off your monthly or yearly subscription to Unranked Basketball Academy, which contains the following programs:

1. Basketball Strength Code
2. Basketball Athleticism Code
3. Skill Code
4. Hoop IQ Vault
5. Handle Snacks (full ball handling program)
6. Twitch Code (quickness program)

Unranked Basketball Academy is our most comprehensive program for basketball players. If you’re serious about unleashing your athletic potential and transforming your skill level and IQ, let’s get you started!

Click HERE to join Unranked Basketball Academy

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Building a Springy and Healthy Patellar Tendon (Jumpers Knee Key)

Ashley Fabritz — Sat, 23 Apr 2022 00:08:01 +0000

These exercises are often the missing link for building a springy and healthy patellar tendon!

The majority of patellar tendon injuries like tendinopathy (jumpers knee), comes from spring loads (that’s when the tendon stores and releases elastic energy rapidly).

Building strength is a good thing, but no amount of slow strength training prepares the tendon for spring loads.

Your tendons are kind of like springs but there’s one major difference: A spring can be compressed and held for a long period of time and it will still release the same energy. Tendons, however, cannot absorb/hold elastic energy and release it. The energy begins to dissipate if the storage and release isn’t rapid. This is why no amount of squats or deadlifts would prepare you for energy storage/release. The point of reversal has to be fast.

This is why plyometrics is so important for performance enhancement and injury reduction. The issue is that athletes usually don’t utilize low level knee dominant extensive plyo’s, which is a great way to introduce the tendon to spring loads.

Human tendons can withstand insanely high spring loads. We just aren’t patient enough to actually start at a tolerable level and gradually overload!

This advice doesn’t just apply to active athletes. If you want to run around with your kids, casually hop out on the court, etc. you need tolerance to spring loads. Traditional fitness/strength training, flexibility, etc. are a great first step but we need tolerance to rapid spring loads in order to safely run, jump, cut and play. If you want to play like a kid for as long as possible, this is a great thing to add into your workout! Check out more workouts like this with Durability Code!

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Build Your Springs! Achilles/Foot Strength, Elasticity and Stability Drill

Ashley Fabritz — Sat, 23 Apr 2022 00:04:54 +0000

Use this full TEST + PROGRESSIONS for best results!

Perform 3-4 sets of 20 seconds each leg. 3-5 days per week.

If you are nowhere close to being able to do level 1 of this exercise, check the last portion of the video for the beginner level options. There’s always a pain free starting point! Find it, stay consistent and watch the gains stack up!

So many performance limitations and injuries stem from common foot/ankle issues such as ankle instability, overpronation, inability to pronate/supinate, lacking foot and ankle mobility, weak arches, etc.

I’ve seen athletes who have spent years doing short foot exercises, calf raises, tibialis raises, and any other isolation exercise you can think of with poor long term results when it comes to real ankle stability and building that “pop” you need in the lower leg for performance and health. For rehab purposes/muscle imbalances, these isolation exercises CAN be a good STARTING POINT. But the real magic happens when we start building the foot/ankle with single leg hops, challenging multiple force vectors!

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How to Improve Your Ball Handling With a Metronome

Ashley Fabritz — Fri, 22 Apr 2022 23:59:02 +0000

This drill is a cheat code for ball control and PACE!

Set a metronome at around 70 bpm (the slower it is the more difficult the drill becomes). Every time the metronome beeps, the ball should be hitting the ground.

This is far more than rhythm… it’s forcing you to slow down and show that you can control the ball against a defender operating at a faster speed. This forces you to learn how to use your body as a shield, use your off arm for protection, manipulate your dribble to avoid getting stripped, etc.

Most ball handlers can be easily sped up with some ball pressure and the main reason is: it’s TOUGH to have ball control at slow speeds.

The majority of players never get exposed to these necessary skills because anytime they feel ball pressure they either 1) Speed up or 2) Dribble lower and/or turn their back to the defender and lose sight of the floor. A lot of players get by with these compensations at the lower levels and never learn real ball control tactics until late into their career.

It’s not easy to hang your dribble wide, use your body and off arm while keeping eyes up to see the floor!

Get a free metronome app, start around 100bpm and have someone reach in to try to get a steal. Try to go 1 min without losing the pace or getting a turnover. Then gradually work towards 70 bpm.

If they have to carry the ball to slow down the dribble, they may need to speed it up a bit (70bpm was a bit too slow for Elijah because of hand size).

Improve your handles and more in our new Unranked Basketball Academy! Click the link below to get started.

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Training Your Feet and Pelvis for Decreased Pain and Improved Posture

Ashley Fabritz — Fri, 22 Apr 2022 23:51:23 +0000

Feet = Your Foundation

Pelvis = Centerpiece of Your Body

Often times we see knee pain, back pain and tightness/mobility limitations caused by sub optimal foot and pelvis function. That doesn’t mean poor function automatically leads to injury, but in sports we consistently see trends in poor function increasing the risk of pain and injury (particularly in conjunction with relatively high workloads).

For people who have lost optimal function of the foundation/centerpiece, there’s good news— we can get it back pretty fast. After all, you probably had it at some point in your life but may have lost it due to inactivity/excess sitting, sport specialization, lack of variability in an exercise program, etc. We don’t have to teach something that’s brand new to your body… we’re just helping you RESTORE your natural movement brilliance.

@conor_harris_brings a lot of value in this area on our program— The Durability Code

Through a combination of “correctives” along with progressive full body strength training, we’ve seen our clients move better, become less restricted in their movements and decrease pain throughout their body.

Let’s build!

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Build a Better Vertical Jump with This Squat Variation

Ashley Fabritz — Fri, 22 Apr 2022 23:46:33 +0000

Here’s a vertical jump exercise that we use in a lot of our programs!

A few key points to consider:

Band tension should be high. If band tension isn’t high and you feel like the bar is light enough to jump with, you won’t get the benefits from the exercise. In that case you would be better off just doing a loaded jump. I’m using the new extended length PJF Fabric Band (which is on Amazon Prime).
The focus has to be on reversing out of the bottom fast. If you have enough band tension/weight it will be tough to get out of the bottom, but not so tough that you look like you’re stuck in quick sand.
In the Mac McClung Jump Program we give different options and demonstrate this with a Smith Machine vs. Trap Bar. These (along with other squat machines like a hack squat) are my favorite options because of the added stability, which allows us to increase neural drive while staying safe. However, this can be done with a regular barbell if you’re advanced and have great squat form and stability.
You don’t need these if you’re a beginner. Milk the lower intensity methods first. Build general strength in the weight room while using jumps to build your power.
Stop yourself and reverse out at your jump specific knee angles. For most people that’s around 90 degrees. You could even go as low as thighs parallel to the floor at times (deeper than jump specific angles). However, I wouldn’t use this method with deep squats. A full range squat has its place when building general strength, but you wouldn’t want to try to build high reversal strength with deep squats as you will be relying more on passive elements at the bottom of the squat. Also, bouncing out of the bottom of a full range squat causes quad or patellar tendon pain in a lot of athletes and the risk to benefit ratio probably isn’t good enough for the majority of people.

Go build.

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The King of Hip Mobility Drills

Ashley Fabritz — Fri, 22 Apr 2022 22:40:48 +0000

I believe the king of mobility drills (for most people) is anything that leads to improved ability to flex one hip while extending the other hip. This hip dissociation is often locked up, which leads to compensations in walking, running and sprinting.

This doesn’t mean you need to go crazy with your stretching and try to achieve the front splits. We just need REQUISITE mobility in order to walk and run optimally.

This hip dissociation also won’t come from squatting, deadlifting or even single leg squats. But we can begin building this dissociation mobility with split squat variations.

The split squat won’t all of a sudden make you a good runner… but it can give us the requisite mobility through the hips, and also the toes on the back leg (if toes aren’t flexible enough we can’t achieve hip extension + risk many other compensations).

From there we can make it more dynamic and add speed into the picture… and eventually the real magic will happen through running and sprinting itself!

If you’re looking to take your movement quality and durability to another level, check out our new online program—The Durability Code.

Go build.

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