Pogo hops
- Basic
- Bodyweight
Ankles like springs: bounce fast with nearly straight knees
Muscles worked
- Primary:
- Calves
- Secondary:
- Quads
How to do it
- Stand with your feet hip-width apart and your knees almost straight.
- Bounce on the balls of your feet with short, quick hops, driving mainly from the ankles.
- Spend as little time on the ground as possible on each contact and land quietly.
Common mistakes
- Bending the knees a lot and turning it into squat jumps.
- Letting your heels crash into the floor on every bounce.
Tips
- Start with short sets of 15-20 contacts: tendons need to adapt gradually.
- Imagine the floor is hot: an elastic bounce, not brute force.