Explosive power · Plyometric basics · Beginner · ~2 min
Low-intensity pogo hops
Small, springy ankle hops teach the Achilles to act like a spring for split steps.
▶ How To Do Pogo Hops — Swift Movement Academy (YouTube)
More videos: Pogo hops | plyometric exercise for runners (The Irish Physio TV) · Low Pogo (Parisi Speed School of Southeast Texas)
Prescription3 × 15 reps · rest 45 s
EquipmentNo equipment
ImpactModerate
FormatSolo
Starting position
Stand tall, feet hip width, knees almost straight.
How to do it
- Hop a few centimetres off the floor using the ankles.
- Land on the balls of the feet and rebound quickly.
- Keep it quiet and rhythmic.
Technique cues
- Bounce like a ball
- Small and quick
- Quiet landings
Common mistakes
- Bending the knees a lot
- Heavy heel landings
Easier
Calf raises with a quick rise.
Harder
Slightly higher hops, or side-to-side pogos.
Safety
- Build up gradually if your calves or Achilles are sensitive.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.